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, 10 PVC thrusters, 10 Ring rows WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups Finish with this ab circuit: 30 Bridge Up 30 Bird Dog, alt 30 Superman 30 Wipers 1:00 Plank 1:00 Side Plank, each side

Warmup: ROM drills, 800m run, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 Wall Balls 30 Double Unders (4x Singles) Cooldown: Roll and stretch

Send Justin and me strong, positive vibes to kick some butt today at the All Cities Open, please! 🙂 Welcome back Coach Aly! Warmup: ROM drills, 200m run, 20 Goblet Squats WOD: 50, 40, 30, 20, 10 KB swings (35/26#) Wall balls (20/14#) Double Unders (4x singles) Cool down: pick one of the ab circuits more »