Today is BRING A FRIEND DAY- All Classes are free to try for new Athletes
In Teams of 2-3, Waterfall Style
5 Rounds (each), every 5:00 Minutes complete the following:
20/14 Calorie Row
20- 10m Shuttle Runs
20/14 Calorie BikeERG
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Part A. FOR QUALITY*
18-15-12-9-6-3
DB Deadlift (AHAP)
DB Floor Press (AHAP)
Tall Box Jump
*Not for time but try to keep rest between movements to :30 or less.

Part B. BODYBUILDING
3 Sets: 5/Side Slow DB Turkish Get-Ups (Mod)
-Rest as Needed b/t Sets-
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Part A. 4 SETS* 8 Barbell Strict Press (Mod-Heavy)
Immediately Into..
8 Push Press with Slow Lower
-Rest as Needed b/t Sets-
*Use the same moderate-heavy weight for all 4 sets.

Part B. MIXED CONDITIONING
3 SETS
3:00 Moderate Cardio
Immediately Into…
3 ROUNDS
20 Alt. Jumping Lunges
20 Push-Ups
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Part A. 5-5-5 Back Squat*
*Start Mod-Heavy & Build to Heavy Set of 5. Warm-up as needed prior. 
Perform a Max Set of Wide Grip Pull-Ups and a Max Set of Dips after each set.
-Rest as Needed b/t Sets-

Part B. BODYBUILDING
1.) 3X10 Bent Over Row (Heavy)*
*Barbell or DB. Superset with 20 Light DB Bent Over Reverse Fly.
-Rest as Needed b/t Sets-
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

In Teams of 2 – AMRAP in 20:00 Minutes
4 Legless Rope Climbs
30 GHD Situps
10 Burpee Sandbags Over box 
Partition reps as needed, one athlete working at a time
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Box Closed today in reflection of National Truth and Reconciliation Day

OTM for 20:00 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – :45 Max Strict Pull-Ups
MIN 3 – :45 Max Bench Press*
MIN 4 – Rest
*Athlete Choice
135/95
155/105
185/135
225/155
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Part 1.  2000m Row or 1600m Run
Part 2. OTM for 15:00 MINUTES
MIN 1 – :55 Weighted Double Unders
MIN 2 – :55 Strict HSPU
MIN 3 – :55 EZ Light Cardio
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4 ROUNDS FOR TIME
800m Run
30 Box Jumps (24/20)
30 KB Swings (70/53)
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