Warmup: ROM, dynamic stretches, 10 Flag push ups, 10 Pike push ups, 10 Knee Sit throughs, 20 Squats, 20 Sit ups, 20 Clamshells, banded. R/L WOD: 5 Rounds 10 DB Bicep Curls 10 Reverse DB Flies 10 DB Lunges 10 Hand Release Push ups 10 Weighted Sit ups Cooldown: Roll out and stretch

Warmup: ROM, Dynamic stretches, 200m run WOD: KB Tabatas 8 sets of Chest high KBS :20/:10 400m Run 1:00 Rest 8 sets of KB Clean and Press (Alternating) 400m Run 1:00 Rest 4 Sets of KB Around the world – Left 4 Sets of KB Around the world – RIght 400m Run Cooldown: Roll out more »