Part 1 - Back Squat 1 Rep max Part 2 3 Rounds: 10 Back Squats 15 Strict Pull-ups/Jumping or Banded Strict/Inverted Bar/Ring Row/Seated...

4 Rounds For Total Reps: 2 Mins Bike Calories 2 Mins Max Reps 2 Mins Rest Round 1: BB Power Snatches/DB Snatches/KB Swings Round 2: Box...

Part 1 - Push Press 4 Sets of 10 Reps Part 2 AMRAP 15: 7 Double Dumbbell or BB Bicep Curls 7 Burpees/Plank burpees/Push-ups 200M Run/...

BURN @ 6AM & 9AM

Part 1 - Deadlift 9-7-5-3 Reps Part 2 For Time:(Cap: 15 Mins) 10-9-8-7-6-5-4-3-2-1: Weighted Good Mornings Toes to Bar/Knee Raises/Ab-mat...

Happy Canada Day!! Enjoy all the outdoors activities over the weekend. See you on the gym floor on Monday!

Part 1 - Overhead Squat 3 Rep Max Part 2 – “Nancy” 5 Rounds 400M Run/500M Row/1200M Bike 10 Overhead Squats Time Cap: 20 Mins

3 Rounds 600M Run/800M Row/2000M Bike 20 DB Hang Power Cleans 20 Burpees Time Cap: 24 Mins

Part 1 - Bench Press 1 Rep Max Part 2 AMRAP 3 x 4 Rounds: 75 Double Unders/100 Single Skips/Plate Hops 15 Dumbbell Thrusters Max...

BURN @ 6AM & 9AM

10 Rounds 10 DB Snatches/KB Swings 6 Toes to Bar/Knee Raises/V-Ups 4 Box Jumps/Box Step Ups/Squat Jumps

Good Luck Shauna Workout