Kettlebells

Floor Press (wk 2/6) 4×7 (by feel – using barbell, dumbbells, or kettlebells) *Alternate with 20 Banded Face Pulls Then, For time: 21 DB HCL

Every 2mins – 6rds: 10 Pull-ups 15 Push-ups 20 RKB Swings (53/35+) Then, 2rds Run 600m Rest 1m Run 400m Rest 1m Run 200m Rest

AMRAP 25 2 CL + 4 FSQ (185/135) 12 V-Ups 40 Double Unders 12 V-Ups 12 Calorie Row 12 V-Ups “We can’t help everyone, but

BIG Congrats to Patty & Pedro on their wedding day! We wish you a fantastic day and amazing life together, cheers! FSQ (by feel) – 

Ladder 15 1-Leg SQ – 2, 4, 6, 8, 10… DB HPSN (by feel) – 2, 4, 6, 8, 10… *1 Rope Climb after each

*Don’t forget about the upcoming GCF Events: Sat. April 20th @7pm coach Elmir’s birthday party at Square Grouper, Sat. April 27th Spartan Sprint Race in

3rds for time: 20 Pull-ups 15 Calorie AB 10 DL (225/155) Then, 100 Rollouts NFT “We never really grow up, we only learn how to

*Congrats to Laura, Victoria, Stephen and Dylan at the Vero Beach Weightlifting meet! AND to the 9am ladies who completed the 7 Mile Bridge Run

*Good luck to Victoria, Laura, Dylan and Stephen at the weightlifting meet in Vero Beach on Saturday! Kick some butt Team Supreme! Every 5mins for

Team AMRAP 25 50 Calorie Row 40 BSQ (135/95) 30 Alternating Box Jumps (24/20) 200m Run Together 10 Muscle-ups  *1 Person working at a time