Warm up Walk 1 lap Run 4 laps Michael Phelps 1 min - Bar hang 1 min - Hole Sit 1 min - Dying Bugs PVC Deadlift review and progression WOD...

Warm up Runners Warm up Together: Lunge walks, high skips, shuffles, back pedals, jog, shuttle Abs Circle 10 push ups 10 box Push ups 10...

Warm up 4 mins Cardio 3 rounds of: 10 Pogos, 5 Lunges, 1 hand Stand (free) Run 1 lap PVC OLY LIFT Power Snatches w/ pro. WOD 1-8-1 Power...

Warm up 3 mins cardio Michael Phelps (Little, big arm circles, opposite, over/unders, back slappers) Runner’s warm up - jj’s, T-claps,...

Warm up RUNNER’scwarm up: jj,s T’s pogos Lunges 3 mins bike/row/cardio 3 min AMRAP OF357’s- PUSH UPS, sit ups Squats 1 min Bar Hang 1...

HAPPY BIRTHDAII PETE ! 8/1/84 age 41 REMEMBER: 9:00 class - try to early 15 mins Warm up 4 min AMRAP: 4 push ups 4 situps 4 Squats...

Warm up 4 mins static stretch Indian run 30 push ups Pvc Deadlifts 5x5 WOD 5 Rounds of RUN 1 lap 9 Romanian Deadlifts (135/185) 9 DB...