Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: 5 lunge with twist, 2 min foot smash with ball. stretch

Warmup: ROM drills 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 25 leg levers 25 arm haulers 25 knees to elbows in side plank, each side 50 4-ct more »

Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 1-2 @ 85% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup:  ROM drills, max bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), 10 squat cleans with PVC, 20 sit ups WOD:  21-15-9 Body blasters (burpee + pullup + knees to elbow) Front Squats (95-135/65-95#) Cooldown:  Banded shoulder and hip mobility work, roll out and stretch

Warmup: ROM drills, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db rows (35/25#) Cool-down: Frog stretch, pigeon stretch hold each for 1 min

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press 10 x 1-2 @ 85% 1 RM, rest :60-:90 between sets WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch