Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

+++++++++++++++++++++++++

Body Building: 4 Rounds of Super Set:

1A Deadlifts 4x12,

1B Weighted Knee Raises 4x12,

3 Rounds of Super Set

2A Single Leg KB Step-ups 3x16,

2B KB Lunges (goblet) 3x16,

3 Rounds of Super Set

3A Banded Donkey Kickouts 3x20 (10 each leg),

3B Banded Good Mornings 3x20

+++++++++++++++++++++++++++++++

WOD: 8 minute AMRAP:

15/10 Calories on Assault Bike,

20 Ab Mat Situps

————————————————————-

Endurance: Meet at ECF @ 530 am

800 meter run,

100 situps,

1 mile run,

100 box step-ups,

2 mile run

Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

+++++++++++++++++++++++++++++++++++

Skills: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

+++++++++++++++++++++++++++++++++++

WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips

Super Saturday

3 Rounds for Time:

20 Pullups,

30 Toes to Bar,

40 Burpees,

60 Calorie Bike

=========================

Sunday Happy Father’s Day!

Sunday Funday @ 8 am ~ Everyone is Welcome!

“Dad-Bod” 4 Rounds for Time

10 Back Squat

10 Bent over Barbell Row

10 DB Box Step-ups

10 DB Floor Press

200 m Run

Open Gym @ 9 am