Warmup:   ROM, dynamic stretches, 10 PVC arm circles, 500m row, 20 push ups Stretch: Bench Press Warmup to 90% Work: 10 x 1-2 reps, rest 60-90 seconds between reps WOD: 20 min AMRAP 50 – 4ct Flutter kicks 20 Box Jumps 10 Dive Bombers 400m Run Cooldown:  10 “gift giving” abs, Roll and Stretch

Warmup:  ROM drills, max strict pull-ups or 25 ring rows, 25 Hand release pushups, 25 situps 15 Front Squat, 15 Push Press with PVC Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 3 rounds 10 Thrusters (75-95/45-65#) 200m Row Cooldown:  100 4-ct flutter kicks, focus on shoulders with lacrosse ball, more »