Warmup: ROM, dynamic stretches, 15 Inchworms, :30 Jumping jacks, high knees, and butt kicks WOD: 8 rounds 8 squats 8 curtsy lunge, left 8 curtsy lunge, right 8 tricep dips 8 v-ups 8 push ups 8 floor wipers (R + L = 1) 8 burpees Cooldown: Stretch

Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips20 jump squats30 4ct mountain climbers40 side plank knee to elbow taps50 alternating pistols Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load5 x 3 @ 65% WOD: 20 Min AMRAP 200m run15 Sumo Deadlift High Pull (75#/55#)15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch