3 SESSIONS TODAY: 8:30 AM 4:15 PM 5:30 PM Drop-ins please TEXT Lisa 863-202-1919 prior 5 rounds for max reps of: 15 seconds of thrusters 45-second rest 15 seconds of weighted sit-ups 45-second rest 15 seconds of burpees 45-second rest ♀ 95-lb barbell and a 15# med ball ♂ 135-lb barbell and a 20# med ball

For time: 15 MINUTE TIME CAP 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups ♀ 35-lb dumbbell♂ 50-lb dumbbell

8 am - 12 pm OPEN GYM refers to times when members and non-members with experience can train independently, using the facility's equipment to work on specific skills, complete missed workouts, or follow a personalized training plan, rather than participating in a structured group class led by a coach . Also great for those with crazy, busy lives who cannot always make it to scheduled classes. It offers flexibility for members to focus on individual goals, practice movements,

3 SESSIONS TODAY: 8:30 am, 4:15 pm & 5:30 pm DROP-IN RATE: $17 , Please TEXT Lisa to drop-in 863-202-1919 STRENGTH PORTION: 5-5-5-5-5 DEADLIFTS Add weight after each set for 5RM - USE 75-85% for WOD (BELOW) 4RFT 25 DEADLIFTS 400m RUN (450m ROW)

8:30 AM Movement & Mobility w/Tiffany (PILATES-STRENGTH-YOGA) combo 4:15 PM & 5:30 PM - WOD BELOW Bulgarian Split Squat 1-15 mins. WARM UP, REVIEW WOD: 21-15-9 BULGARIAN SPLIT SQUATS https://www.menshealth.com/fitness/a65290629/bulgarian-split-squats-exercise/ KB SWINGS CALORIE ROW Last 8-10 mins COOL DOWN & FITNESS WALK