Smith

AMRAP in 30 minutes: 24 DB Squat to Calf Raise 15/20 each 24 Spider Plank (R + L=1)

400 m Run/Row

12 Pushups with Alt Arm DB Row 15/20 each (R + L = 2) 24 Alt Leg V-Ups (R + L = 1)

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* Newbies complete only 15 minutes with 12 reps of everything. Please scale the weight back and take breaks when needed. *Pushups maybe snaked

Happy Birthday to THIS GUY! We are the luckiest that we get to learn from him everyday. He is knowledgable, humble, kind, Christ like, and a lot of fun! Happy 24th Nick!

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