Warmup: ROM, dynamic stretches Strength: Bent Over Row 5×5 @ 80% WOD: 20:00 AMRAP 5 Goblet Squats 10 DB Lunges + Bicep curl, each leg 15 Wed Sit-ups Cooldown: Stretch

Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat Work: 5×5 @ 80% WOD: AMRAP 20 minutes: 250m Row  15 Ring Rows 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM, dynamic stretches, 3 x :30 each: Pike Push up, Tuck ups, Squat holds, Jumping Jacks WOD: 30:00 AMRAP 24 Double Understand (3x Singles) 12 V-ups 6 Burpees 24 DU’s 12 Shoulder Taps, ea 6 Burpees 24 DU’s 12 Floor Wipers, ea 6 Burpees Cooldown: Updog/Downdog x 5

Warmup: ROM, dynamic stretches, 1:00 jumping jacks, then 10 squats, 10 hand release push-ups, 10 sit ups WOD: 10 Rounds of :30 Hollow Rocks :30 Supermans :20 Burpees :30 Break Rest 2:00, then 10:00 AMRAP 10 Squats 20 Mountain climbers 10 Sit throughs