Niki Update – For those of you that don’t know, Niki was one of our OG members (literally first 10) and has stuck by our side ever since. She is our social media manager, keeper of the leaderboard, volunteers and attends every single little event we ever host and has probably been there cheering you on at some point. So, hopefully, there aren’t too many of you that don’t know her. An update straight from her is below. But first, a couple of action items.

Volunteer For Dinners – Niki could use your food help. After about a week in ICU and days ahead of sitting in doctor offices, Niki, along with her mother who Niki cares for, could use some home cooked meals. Sign up to spread your food love here.

Warmup
Speed Ladder
Hip Mobility

6 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

L4 – 6x
L3 – 5x
L2 – 4x
L0/1 – 3x, sub ring rows if necessary

Conditioning

20 minutes EMOM
20 max effort/40 seconds recovery
Alternate exercises each round.

Ball Slams
Burpees

L3/4 – burpees with a TUCK JUMP every rep
L2 – as written
L1- if necessary, skip every THIRD minute
L0 – E2MOM: you will do one max effort interval every OTHER minute

Rest 5 minutes, then:
10 minutes steady-state cardio

Your options are:

Step-ups (march up and down on a box, alternating the leading foot every 15-20 reps)
Shuttle runs (down and back on the turf, touch the line every time)
Row
Bike

Your goal is to keep moving for 10 minutes no matter what.