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3 Sets: 15 Lying Leg Lowers 12 Tuck Crunches 10 Leg Lifts Over a DB or KB Rest :45 Then Strength Superset Every 2:00 x 4 10 Russian kettlebell swings + 10/10 – 1 + 1/4 Bulgarian Split Squat Then… 6 rounds for total time of: 8 Alternating Dumbbell Snatches 50/35 12 Wall-balls 15/12 Cal…

Bench Press (Week 1) 5 Sets: 3 Tempo Bench Press @ 50% 6 Ring Rows with a 1-2 sec pause at the top Rest 60-90 seconds between sets – Tempo Bench Press = :03 sec descent each rep with 1 sec pause at bottom Then… For Time: 50/40 Cal Row 40 Dumbbell Box Step Ups…

200m row 200m Run Then.. 2x 10 up dog down dog 10 Alt Lizard 10 Alt Knee hugs 2x 10 Squat downs 5 Hang power clean 5 Front squats 5 Power jerks Then… Paused Front Squat Every 2:00 x 6 Sets: (week 3 of 3) 5 Pause front squat The goal is to hold a…

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