WARM-UP: 1 Set of fence drills 2 Rounds: 10 Lunge and twist 10 Wall squats 10 Reverse lunge and side to side 10 Knee above hip on bar SKILL: 5:00 of rower review. WOD: For

WARM-UP: 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats Group 3:00 Stretch SKILL: 10 RM BSQ (18:00) Perform at minimum 3 sets of

WARM-UP 9 min Warm up EMOM: M1: Row M2: 10 Light KBS (full) M3: 10 SL Sit Ups Foam Roll 5 min SKILL: KB Farmer Carry Shuttle relay w/ Partner: 8 rounds alternating: 1 shuttle

The gym will be closed today while we are hosting our annual women’s event A League of Their Own Challenge.  Below is a workout you can do at home or the local park.  Get outside,

REMINDER- We will NOT have evening classes (4:30 & 5:30), due to ALOTO set up. Last class is our noon hour! WARM-UP: Everett Warm Up: Knee Circles Hip Circles Torso circles Arm circles 20 Jacks

WARM-UP: Plyos SKILL: Sled sprints!( 15min) Teams of 3 Relay Style for time: 4 Rounds: Across Lot and Back one time *add plates each round Ladies start with 15’s and add 15’s each time Men