Justin

Workout of the Day In teams 3, complete as many rounds and reps as possible in 30 minutes of: Double Under x 100 Row, Bike, or Ski 80 Cals Hang Power Clean x 60 (135/95lbs) Front Squat x 40 (135/95lbs) Muscle Up x 20

Warm Up Run or Row 250m Then 2 Rounds of: Alt Box Step Up x 10 Bar Tap x 10 TGU x 2 per Workout of the Day A. 4 Sets A1: Wtd Step Up x 6-8 per – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 60 seconds

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: SA KB Front Rack & Farmer Carry x 100ft per SA OH Walking Lunge x 50ft per Workout of the Day Performance A. 5 Sets Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets. B.

Warm Up Jumprope 3 minutes Then 2 Rounds of: T Push Up x 10 3pt PVC Hinge x 10 Dislocate x 10 Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Dynamic Push Up x 6-8 @ 10X0 – Rest 3 minutes B. 4 Sets Against

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 12/10 Cals (No Straps) Partner B – Jumprope Singles Partner C – Scap Pull Up x 5 + Air Squat x 10 -Rotate to the next station when the rowing partner has completed the prescribed work. Workout of the Day

Warm Up Run 250m Ankle and Hip Mobility Then 2 Rounds of: Alt Cossack Squat x 10 Scap Pull Up x 10 Hi/Lo Plank 30 seconds Workout of the Day Performance A. Every 2 minutes, for 10 minutes (5 sets): Back Squat @ 30X1 Set 1 – 6 reps @ 65% Set 2 – 4

  -Schedule Changes for Saturday- Downtown – 1 Class only at 8am Triad – 8am and 9am Collierville – 9am and 10am Midtown – Closed   Workout of the Day for Saturday: In teams of 3, complete the following for time: Bike 2000m, Row 1000m, or Run 800m Alt DB Snatch x 40 (50/35lbs) Pull

Warm Up Row 2 minutes (No Straps) Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 3011 FLR 30 seconds Jumprope 60 seconds Workout of the Day A. Complete as many Double Unders as possible in 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking

Warm Up Row or Bike 2 minutes Then 2 Rounds of: Squat to Stand x 5 SA OH Carry 50ft per Hang 30 seconds Workout of the Day Performance A. 5 Sets Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets. B. 5 Sets 3 Position Clean – High Hang

Warm Up Jumprope 3 minutes Then 2 Rounds of: YTW x 5 T Push Up x 10 Row 15 Strokes Workout of the Day A. 5 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Body Flutter Kicks x 30-45 seconds – Rest 60 seconds B. In teams of 2, for