Warmup: ROM, dynamic stretches, row 500m easy pace WOD: 2 Rounds30 – 4ct Mountain Climbers15 Burpees15 Ring Rows15 Box Jumps15 Wall Balls30 Sit ups30 Jumping lunges, alt5x Gym length bear crawls (foward then backward)500m row Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches with PVC Passthroughs, 10 good morning + squat, 15 jumping squats, 5 around the world planks, 30 sec each of high knees and butt kicks WOD: 5 Rounds 5 Bulgarian Split squat, ea with KB 8 KB Sumo DLHP 15 Goblet Squats 200m Sprint Cooldown:  25 x Knee/elbow taps in plank, ea more »

Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up WOD: For time 15 Ring Dips (modify with bands) 20 Pull-ups 25 Lunges (each leg) 30 Box Jumps (24/20″) 35 KB swings (53/35#) 40 Double Unders 40 Wall Balls 35 sit ups 30 Back Extensions 25 Hang Squat Cleans (45/35#) (begins more »

Warmup: ROM drills, 1:00 Jumping Jacks/High Knees/Butt Kicks, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 decline push ups 25 KBS Then Ab circuit: 2 Rounds 20 Glute Bridge; 1:00 Plank; 1:00 Side Plank; 20 Bird Dog, alt; 20 Supermans; 20 Floor Wipers Cooldown: Roll 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 »