Warmup: ROM, dynamic stretches, 400m run, 10 dislocates, 10 Push press with PVC, 20 walking lunges WOD: 800m Run 3 Rounds of: 10 Push-ups50 Mason twists, ea20 Alt. Jumping Lunges, each50 Arch Rocks10 Barbell Row (55/75#)50 Squats Cooldown: 50 Good morning darlings, roll out and stretch

Warmup: ROM drills, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Roll out and stretch