SQUAT ENDURANCE 15 minutes Build to a moderate 20 Rep Back Squat THEN… “POCKET GUM” 14 minute AMRAP 2-4-6-8-10… • Anchored Situps • Box Pushups 25 Singleunders EXTRA CREDIT Mobility 30 sec Cobra 30 sec Extended Child’s Pose 30 sec Ext. Child’s Pose w/t-spine rot. ea/s 30 sec Down Dog x 4-5Read More

Helen 3 Rounds For Time:400m Run21 American KbS (53/35)12 Pullups Glute Accessory 10 SL RDLs each leg 10 Glute Bridges X121 x 3-4 Extra Credit 20 sec Max Assault Bike Rest 3:00 x 3-4Read More

OPEN GYM 1PM-2PMRead More

BACK SQUAT 15 minutes 8, 5, 3 Building FLEA MARKET 20 min AMRAP In Partners 10-20-30-40-50…etc • Db Snatch (50/35) • Pullups • Db Goblet SquatsRead More

RUNNING ASSESSMENT OR …. For Time 15-12-9 • Toes to Bar 400m Run LOWER BODY ACCESSORY 3-4 Sets 8 Lateral Box Stepups ea/s 10 SL Glute Bridges ea/s 30 sec Calf Stretch ea/sRead More

DEADLIFT 15 minutes 8, 5, 3 Building MIC STAND 4 Rounds 12 Deadlifts (185/135) 8 Box Jumps (30/24) 6 Power Cleans 4 Box JumpsRead More

KALSU For Time — 35 min CAP 100 Thrusters (95/65) EMOM: 5 BurpeesRead More

UPPER BODY 15 minutes 4, 3, 2, 1 Press Building Rest as needed SPEEDWAY For Time 30-60-90-120 • Doubleunders 8 BMURead More

LEGAL PAD 3 Rounds For Reps 2 minutes • Row for cals 1:00 Rest 2 minutes • SA Db Squat Clean (50/35) 1:00 Rest 2 minutes 10 Russian KbS (53/35) 10 Anchored situp 1:00 RestRead More

INFINITY EDGE 12 minutes 24 Db Snatch (50/35) 18 Box Jumps (24/20) 12 HR Pushups repeat at 15:00 x 2 SHOULDER ACCESORY 3-4 Sets For Quality 10 BtN Press 10 Cuban Press 10 Prisoner RotationsRead More