3 sessions TODAY: 8:30 AM * 4:15 PM * 5:30 PM If you would like to drop-in ($17), please TEXT Lisa at 863-202-1919 21-15-9 reps for time of: Dumbbell box step-overs https://youtu.be/xAGzueUmmCA?si=U8F-5ryY1J8SD0pX Pull ups ♀ 35-lb dumbbells and a 20-inch box ♂ 50-lb dumbbells and a 20-inch box

2 SESSIONS TODAY: 4:15 & 5:30 PM 4 ROUNDS - 3 MINUTES EACH Complete as many reps as possible in 3 minutes of: 200-meter run 20 SECOND handstand HOLD Max kettlebell swings Rest 1 minute between sets. Repeat for a total of 4 sets. ♀ 35-lb kettlebell♂ 50-lb kettlebell

3 SESSIONS TODAY: 8:30 AM, 4:15 PM, 5:30 PM All classes are taught on a BEGINNER LEVEL, with advancement coming with CONSISTENCY, SAFETY, PROPER TECHNIQUE, TRUST and CONFIDENCE! 4 ROUNDS - NO CLOCK - PARTNER UP!! 8 WALKING LUNGES TOWARD WALL HANDSTAND FREE-HOLD - (partner assist) 8 WALKING LUNGES AWAY 10 PLATE PRESSES https://youtu.be/MsFSDOwpAV8?si=tiAu2INWPrn5KrLv

8:30 AM : start your HUMP DAY with MOVEMENT & MOBILITY! Everything you need to increase mobility, ROM, and peace of mind!! 4:15 & 5:30 PM - WOD BELOW! For time: 400-meter run 50 dumbbell bench presses 400-meter run 50 ring push-ups https://youtu.be/vSsjHM_8XCs?si=VKUv-sMXr5XdECZH 400-meter run 50 hand-release push-ups 400-meter run ♀ 35-lb dumbbells♂ 50-lb dumbbells DB BENCH PRESS

7 rounds for time of: 7 deadlifts 5 hang power cleans https://youtu.be/3jp_HnTghuY?si=mp33ITEMaux1XSCF 3 bar muscle-ups (skill and progression review) ♀ 105 lb♂ 155 lb