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STRENGTH / FOUNDATION 12:00: 4 FLOOR PRESS WOD 20:00 CAP: 50 MB STEPUPS 50/30, 24/20” 35 CAL ROW OR 28

STRENGTH / FOUNDATION 12:00: 4 BACK SQUAT WOD 4 ROUNDS, 20:00 CAP: *METERS 20 SWINGS 53/35 20 GOBLET LUNGES –

(TODAY’S CLASSES) *930A – 430P – 530P (RESERVE ON ZENPLANNER) STRENGTH / FOUNDATION 3X3:00: 21 SQUAT JUMP 15 JUMPING PULLUP

STRENGTH / FOUNDATION 4X3:00: 100 JUMP ROPE 12 DB CURL 20 TRICEP BAND PULL DOWN BUDDY WOD AMRAP 24:00: *TEAMS

WOD *TEAMS OF 2 OR SOLO 12 ROUNDS, 30:00 CAP: THE WORKOUT GOES LIKE THE SONG – 1 – 2.1

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 5 BRIDGE 40 BRIDGE STEP 5 BIRDDOG L/R 10 SCORPION 5 CAT-

STRENGTH / FOUNDATION 12:00: 5 BENCH PRESS WOD 6 ROUNDS, 18:00 CAP: 10 BOX JUMP OVERS 24/20” 20 R. SWINGS

STRENGTH / FOUNDATION 4X2:30: 10 SA BULGARIAN SPLIT SQUAT L/R WOD AMRAP 16:00: BUY-IN: 1000M ROW-SKI OR 800M RUN OR

STRENGTH / FOUNDATION 12:00: 5 PRESS 5 BENTOVER ROW WOD 10 ROUNDS, 20:00 CAP: 5 DEADLIFTS 225/155 (RX+ 275/185) 7

STRENGTH / FOUNDATION 20X:30: 1) STATIC HANG 2) SQUAT HOLD 3) PLANK HOLD 4) PLANK HOLD BUDDY WOD *TEAMS OF