“Blowout”3 Rounds:50 Double unders15 G2OH:30 Seconds L-sit2 Rounds:75 Double unders25 G2OH:45 Seconds L-sit1 Round:100 Double unders35 G2OH1 Minute L-sit

“Peanut Butter & Jelly”6, 2 Minute Rounds:400 Meter runMax HSPU1 Minute rest

“Pepcid”20 Minute AMRAP:Max Strict pull-ups20 Weighted lunges20 Weighted sit-upsScore = total reps

“Redzone” For Time: Buy-in: 1 Mile run -Then- 10-9-8-7-6-5-4-3-2-1 Thrusters Burpees -Then- Cash Out: 1 Mile run

“Support You Box #1”10 Minute AMRAP:10 Squats9 Dumbbell snatches, right arm (50/35)10 Push-ups9 Dumbbell snatches, left arm (50/35)

Sunday Active RecoveryWe hope everyone is having a great weekend. If you’re beat up from last week I highly encourage you to give this 20 minute vinyasa flow sequence a try. It’s involves great beginner movements that will get you ready for Monday.

30-35 Minutes For Max Distance:Run, Row, Bike or SwimThis is week three of cardio Saturdays. You can stick to your normal long slow distance today. Or, if you’re looking to spice it up consider some hill sprints. As always, listen to your body and adjust the workout to your needs. -OR- Explore Hiking TrailEach Saturday... Read More

“Cindy”20 Minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats