Warmup: ROM, dynamic stretches, :30 each Jumping jacks, Squats, Pike push ups, Tuck-Ups Strength: Back Squat 5x 1-2 @ 90% rest :60-:90 between sets WOD: 4 Rounds 20 Alternating DB Lunges 10 DB Push press 5 Knees to Elbows Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms WOD:  3 Rounds, :45w/:15r Straight-legged Sit ups Plank DB Flies Flutter Kicks Right Side Plank Jumping Lunges Mayson Twist Left Side Plank Deck Squats Toe Touches Cooldown:  5 x Up dog/Down dog, hold more »

Warmup: ROM, dynamic stretches, 10 squats, 10 inchworms, 10 Supermans WOD: 8 rounds for time 8 squats 8 reverse lunge, left 8 reverse lunge, right 8 tricep dips 8 v-ups 8 push ups 8 wipers 8 burpees Cooldown: stretch

Warmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans Strength – Strict Press 5 x 3 at 85% WOD: 4 rounds  (:30w/:10 rest) with Dumbbell Renegade row, L Renegade row, R Lunge + Single arm thruster, L Lunge + Single arm thruster, R DB Snatch, L DB Snatch, R Russian Twist, L more »

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat5 x 3 @ 85% WOD: Circuits1:00 work at each station; 1:00 rest/transition 4 rounds Ball slams/med ball cleansRowSupermansDips Cooldown: Roll out and stretch