Warmup: ROM, dynamic stretches, 15 butt to ball squats, sit in deep squat for 1 min. Strength: Back SquatWarmup to 65%, then work up to a new 1 Rep Max (heaviest single). 1-1-1-1-1 WOD: 15 min AMRAP 15 3-way Crunches (Left, center, right = 1)8 Thrusters (75/45#) Cooldown: Roll out hamstrings and glutes on foam more »

Warmup: ROM, dynamic stretches, 10 jumping lunges, 10 jumping squats, 2:00 plank WOD: Circuits – Use Moderate weight DB’s 8:00 AMRAP 5 DB Snatch, ea 10 DB Lunges (L + R = 2) 15 Wtd Sit-ups Rest 2:00 3 Rounds 250M Row or 200M Run 12 DB Thrusters 12 Single Arm Row, each side Rest more »