Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-loadWork: 5 x 3 @ 65% of 1 RM 3 rounds:2:00 work; 1:00 rest of Mason twist, weighted (10 – 25#)Bear crawlJump rope/Double Unders Cooldown: banded hip opening stretches, roll out and stretch

Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swings Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 15 burpees, 400m easy pace run WOD: For Time 12 Squat Jumps 12 Hand Release Push-Ups 12 Wide-Arm Push-Ups 20 Straight Leg Raises Run 400m  10 Tuck Jumps 20 Plank Shoulder Taps 20 Alternating Jumping Lunges 10 V-Ups Run 400m 60 second Plank 25 Half-Jacks 20 4-Count Mountain Climbers 15 Air more »

WOD: 3 Rounds for Time 30 Situps 30 Squats 30 Burpees Cool down: Roll out and stretch

Warmup:  ROM, 10 diamond pushups, 20 sit ups, 25 squats Strength:  Front Squat5 x 2 @ 85% WOD: For Time – use same weight for each exercise. (75-95#/45-65#)800m run5 Front Squats10 Push Press15 Med Ball Cleans400m Run5 Front Squats10 Push Press15 Med Ball Cleans800m Run Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 inchworms, 10 jumping squats WOD: 3 rounds 5 burpees 20 sit-ups 5 burpees 10 push ups 5 burpees 20 lunges 5 burpees 10 v-ups Cooldown: Roll out and stretch