DEADLIFT & WALKING LUNGE Ladder DEADLIFT 10-9-8-7-6 (RUN 400m) -5-4-3-2-1 1-2-3-4-5 (RUN 400m) -6-7-8-9-10 (x2) WALKING LUNGE (OH Bumper Plate) OH WEIGHTED WALKING LUNGE

8:30 AM - START YOUR DAY with Movement & Mobility w/Tiffany! 4:15 PM - 1st Workout of the Day!! (WOD) 5:30 PM - Evening class MEDICINE BALL CLEAN 400m RUN AND  ROW 30 medicine-ball cleans 25 Double Unders 30 medicine-ball cleans 25 bench press 400m RUN AND  ROW Rx= ♀ 14-lb. ball, 105-lb. bench ♂ 20-lb. ball, 175-lb. bench

3 sessions today : 8:30 am 4:15 pm 5:30 pm Drop in rate: $17 * PLEASE TEXT LISA 863-202-1919 For time: 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW 5 wall walks 400-meter run/500m ROW 15 toes-to-bars 400-meter run/500m ROW

2 SESSIONS TODAY: 4:15 & 5:30 PM   BOTH CAN BE SCALED FOR YOUR FITNESS LEVEL! Just SHOW UP and give it what you've got, the only bad workout is the one you skip!

8 AM - 12 PM - Members come work on your 22,000 MARCH ROWING CHALLENGE or those movements you're struggling with! NON-MEMBER DROP-INS: $15