Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup: ROM, dynamic stretches, :30 each Squat hold, Squats, Bird dogs, Pike Push ups, Mountain climbers, Sit ups Strength: Front Squat 5 x 5 Moderate weight WOD: AMRAP in 20 minutes 9 Toes-to-Bars 12 Box Jump Overs 9 Shoulder-to-Overheads 12 Med ball Cleans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Bench Press 5 x 5 moderate to heavy weight WOD: 4 rounds 12 push ups 24 sit ups 12 tricep dips 24 glute bridges 12 plank up-downs 24 flutter kicks 12 bicycles 24 mountain climbers Cooldown: Childs pose, pigeon, saddle, twist

Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows (DB or BB) 5 x 5 Moderate weight WOD: 3 Rounds 8 Front rack lunges, ea 16 KB swings 2:00 row (for Cal) 16 Atomic sit-ups 8 Pull ups Cooldown: 25 Hollow rocks , 25 GHD more »

Warmup: ROM, dynamic stretches, :45 each of Jumping jacks, Squats, Pike pushups, Tuck-ups Strength: Deadlift 5 x 5 moderate weight WOD: 4 rounds 40 Skipping Jump Rope 30 Squats 20 DB Power Snatch, alt. Cooldown: Childs pose, pigeon, saddle, twist