Online Class 9:00am Maritimes in Motion "Final Countdown" Compete 0:00 - 2:00 12 Pistols/30 Squat Jumps 2 Single Arm Devil's Press 2:00 - 4:00 12 Pistols/30 Squat Jumps 4 Single Arm Devil's Press 4:00 - 6:00 12 Pistols/30 Squat Jumps 6 Single Arm Devil's Press Add 2 reps of the Devil's Press every 2 minutes until you can not complete the work within the 2 minute cap. For scoring once you complete the squats (either 12/30/20 reps), that will be counted as 1 rep in your score.

Equipment Drop off 10-3 Home Gym: "eHarmony" 30 Single Dumbbell Deadlifts 30 Single Dumbbell Russian Swings 30 Single Dumbbell Goblet Squats 30 SingleDumbbell Hang Squat Cleans 30 Single Dumbbell Power Snatches 30 Single Dumbbell Overhead Squats *On the Minute: 5 Burpees

Online Class 12:00 Equipment Drop Off 6:00-7:00pm Home Gym: "Reverse Psychology" 5 Rounds For Time: 30 Reverse Lunges 20 Shuttle Runs 10 Reverse Burpees Shuttle Run 10 meters (32ft.) Modify with: 200 Meter Run

Online Class 6:00 & 12:00 Equipment Drop off 6:00pm Home Gym "Five Below" AMRAP 5: Buy-in: 100 Double Unders into... Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats Rest 5 Minutes AMRAP 5: Buy-in: 100 Double Unders into... Max Rounds 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters Rest 5 Minutes AMRAP 5: Buy-in: 100 Double Unders into... Max Rounds 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters Modifications 150 Single Unders/100 Line Hops Goblet Squats/Jumpin

Online Class 12:00 Home Gym: "Flex Seal" 16 Rounds: 20 Seconds Double Dumbbell Deadlifts 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest Modifications: Single DB (alternate each round) Ball Slams or KB Swings Body Armor 4 Giant Sets: 15 Single Leg Glute Bridges (Left) 15 Single Leg Glute Bridges (Right) 15 Weighted Glute Bridges 15 Glute Bridges

Online Class 12:00 "Murph" 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *partition pull-ups, push-ups & squats however you like Modifications: 300 Sit-ups, if no pull-up bar

Online Class 9:00am Maritimes in Motion, Workout #4 "Pump The Brakes" COMPETE 4 Rounds: 40 Jumping Lunges (alternating 20 each side) 30 Dumbbell Floor Press (15 each side) 20 Dumbbell Overhead Squats (10 each side) MOVE HARD 4 Rounds: 40 Jumping Lunges (alternating 20 each side) 30 "Odd-Object" Floor Press 20 "Odd-Object" Squats JUST MOVE 3 Rounds: 40 Shoulder Taps (alternating 20 each side) 30 Squats 20 Reverse Lunges (alternating 10 each side)

Online Class 6:00am & 12:00 Home Gym "Cinnamon Swirl" AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Double Dumbbell Push Press 10 Double Dumbbell Deadlifts Modifications: Ring Rows/"Odd-Object" Rows Single Dumbbell Push Press (5/side)/"Odd-Object" Push Press Single Dumbbell Deadlift (10/side)/"Odd-Object Deadlifts Body Armor Accumulate 3 Minutes in Weighted Hollow Hold (video) *Every Break: 30 Second Arch Hold

Online Classes 12:00 & 6:00pm Home Gym: "Athlete's Foot" 5 Rounds: 1 Minute Plate Hops 1 Minute Weighted Sit-ups 1 Minute Russian Dumbbell Swings 1 Minute Rest