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No Classes on Sunday! 3 Sets: (9 Min to Complete) 8/8 DB Chainsaw rows 10 Seated rear delt flys 12 Band pull- Aparts Then… 3 Rounds: 50 Air Squats 40 Sit ups 30 Push ups 20 Alt Dumbbell snatch 50/35 10 Alt Bodyweight Box Step Ups Sub 30 Min

Sunday Schedule: No classes Rucking this Sunday at Forest Park. Let’s meet up for a Forest Park hike this Sunday 8:30AM at 71st and Union Tpke. It’ll be a fun outdoors workout. Hope to see you all there!” Bring a weighted vest or backpack and don’t forget your 🐶! Rucking, or weighted walking, is a…

Shoulder Press Every 1:15 x 6 Sets: Set 1: 5 Strict press Set 2: 3 strict press Sets 3-6: 1 Strict press Then… 6 Rounds For Time: 6 Deadlifts 225/155 12 Dumbbell Bench Press 100m Run

1x 20 alt lizards 10/10 single Leg raises 20 Alt knee hugs :30 Bottom squat hold Then. Every 90sec x 5 Sets 9/6 Cal bike 12 Air Squats Paused Front Squat Every 1:45 x 5 Sets: (week 2 of 3) 5 Pause front squat *The goal is to hold a true :2 sec pause (Deadstop)….

36min. EMOM: (6 Rounds) Min. 1) Plank the entire minute Min. 2) :40 Calorie Row Min. 3) 1 Round of “Cindy” Min. 4) 60 Double Under’s Min. 5) Max DB Russian Twist 30/20 Min. 6) Rest

Complete 3 Sets Row 1:00 10 Band Pass through + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch Then.. Barbell Cycle EMOM 10:00 Min 1: 10/7 Cal bike Min 2: 3 Power snatch – Build in weight over the 5 sets keeping your power snatch…

2 Rounds: :30 Bike :30 Row 4 Shuttle runs 10 Air squats 5 Push-ups Then.. 42 Min EMOM: (6 Rounds) Min 1: 12/9 Cal Bike max :40 Min 2: 15 Push-ups Min 3: 12/9 Cal Row max :40 Min 4: 25 Air Squats Min 5: :40 Shuttle Run Min 6: AMRAP V-ups Min 7: Rest

800m row 30 RKBS, 53/35 20 Hand release pushups 10/10 Bulgarian split squats Then.., :20 child pose :20 seal pose 10/10 Single leg swings 10 Alt Knee hugs Then… Strength Work + Acc Work Deadlift 5 x 3 (BOF/Build) Superset w/…, Heavy Sled Drag (Backwards) – Down & Back = 1 Set Then… For time:…