Happy Monday! Hope everyone had a great weekend! I Wrote this one out on the board for y’all! REST 2 MINS BETWEEN EACH BLOCK Special Instructions: med ball partials are exactly what they sound like, normally our hands our empty when we do partials now, we’ll have our med ball in hand while reaching up during that movement! 5 mins or so of movement to get some stretching in but after that get to it!

Hello August! Cheers to the hottest month around! Stay hydrated y’all! 5-8 minutes to move around and stretch a smidge! Body weight and dumbbells today! Ready. GO! Warm Up: 6 Minute Jumping Jacks x10 Dumbbell Over Head March x10/Leg Superman’s x10 Renegade Row x5/Arm Rest 1 Minute Circuit #1: 7 Minutes AMRAP Dumbbell Around The World x7 Dumbbell Shoulder Press x7 Dumbbell Tricep Kickbacks x7 Dumbbell Bicep Curls x7 Dumbbell Front Rack Squat x7 Dumbbell Romanian Deadlift x7 Rest 2 minutes Circuit #2: 7 Minute AMRAP Box Step Ups x5/ Leg OR Box Jumps x5 Squat Jacks x10 Squat Jumps x5 Bench Dips x10 Incline Push Ups x5 Mt. Climber’s x10/Leg Walk Out To Plank x5 Rest 2 Minutes Core Finisher: 6 Minute AMRAP WITH Dumbbells Partials x15 Russian Twist x10/Side Crossbodies x10/Side Cannonballs x5 DONE!

Missing y’all today! But get moving and get after it! Warm Up: 6 Minute AMRAP Medicine Ball Rotation Slams x6 Medicine Ball Over Head Squat x6 Medicine Ball Over Head Press x6 Wall Ball x6 Rest 2 Minutes Circuit #1: 18-20 Minutes to finish Power Cleans x30 Front Squat x30 Overhead Press x30 Rest 3 minutes Finisher: 8 Minute AMRAP Ropes x30 Sled Push OR Drag Treadmill :45 Row 200m Horizontal Pull Ups x10 Trap Bar Carry 25ft Down & back Plate Put Backs x10 Done!

AYOOOO! July is basically finished! Let’s get through this one as fast as this month has gone! 5-8 minutes to move around and stretch! Let’s get it! Warm Up: 6 Minute AMRAP Dumbbell Around The World x8 Dumbbell Lateral Raises x8 Dumbbell Front Raises x8 Dumbbell Hammer Curls x8 Dumbbell Tricep Kickbacks x8 Rest 1 Minute Circuit #1: 6 Minute AMRAP Incline Dumbbell Bench Press x12 Cable Upright Row OR Dumbbell Upright Row x12 Single Arm Dumbbell Row x8/Arm Dumbbell Over Head March x8/Leg Rest 2 Minutes Circuit #2 Cable Mid Back Row OR Dumbbell Bent Over Row x30 Barbell Bench Press x30 Floor Press x30 Dumbbell Shoulder Press x30 Single Arm Snatch x30/Arm Rest 3 Minutes Core Finisher: 6 Minute AMRAP Spider-Man’s x5/Leg Mt. Climber‘s x10/Leg Plank Build Ups x5/Arm Superman’s x10 Finished!

Gooooood Afternoon everyone! It’s a scorcher out today! Give yourself a few minutes to get moving around and limber up! Here we go! Warm Up: 6 Minute AMRAP Body Weight Squats x8 Squat Jacks x8 Squat Jumps x8 Lunges x8/Leg Rest 1 Minute Circuit #1: 6 Minute AMRAP Single Leg Box Squat OR TRX Single Leg Squat x8/Leg Single Leg Romanian Deadlift x8 Side Lunges x8/Leg Bulgarian Split Squat x8/Leg Rest 2 Minutes Circuit #2: 18 Minutes To Finish Dumbbell Thrusters x30 Heels Elevated Goblet Squats x30 Front Foot Elevated Split Squats x30/Leg Back Squats x30 Sled Drags 25ft Down & Back Rest 3 Minutes Core Finisher: 6 Minute AMRAP Zombie Kicks x10/Leg Partials x20 Flutter Kicks x10/Leg Flutters x20 Done!