9:00 AM - NEW TIME!!!! Start your day with TIFFANY for her style of Movement & Mobility, like yoga, only better! MOVEMENT & MOBILITY * NEW TIME! 9:00 AM - FRIDAYS ONLY Also Today!! - 4 class times!!!

3 SESSIONS TODAY! 8:30 AM 4:15 PM 5:30 PM PLANK JACK 4 rounds for time of: 25 kettlebell swings 25 sit-ups 20 Plank Jacks 10 Turkish Get Ups Row 200 m ♀ 35# ♂ 50#

8:30 am Movement & Mobility w/Tiffany 4:15 pm WOD below with Lisa 5:30 pm WOD below with Lisa 3 rounds for time of: Run 400 meters 30 box step-overs 30 wall-ball shots 30 Bench Press

For max reps at each station: 1. dumbbell push presses 2. weighted jumping lunges (modify to weighted walking OR reverse lunges) 3. ring dips 4. plate press (Rx = 35/45#) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. ♀ 25-lb DBs ♂ 35-lb DBs PLATE PRESS

2 SESSIONS TODAY: 4:15 PM & 5:30 PM Christine 3 rounds for time of: 500-meter row 12 bodyweight deadlifts 21 box jumps ♀ 20 in♂ 20 in Scaling: Today’s workout is a classic benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce t