2 SESSIONS TODAY: 4:15 & 5:30 PM If you'd like to drop in for a class, the cost is $17 and we ask you TEXT 863-202-1919 to ensure a spot for you! FRONT SQUAT Every 5 minutes for 25 minutes complete , (basically 5 separate rounds, on a 5-minute clock) 400-meter run 15 Front squats Rest with the remaining time. ♀ 65-lb barbell♂ 95-lb barbell

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