Warmup: ROM, dynamic stretches, 4 x :20 each – Jumping Jacks, Air Squats, Pike Push ups, Tuck ups WOD: AMRAP in 20 minutes 1 Burpee 2 Box Jumps 3 Kettlebell Swings 4 Pull-Ups (Bent Over Rows) 5 Push-Ups 6 Air Squats Cooldown: Childs pose, pigeon, saddle stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 10 pushups 10 V-sit hold (:10 Hold) 10 Single leg glute bridge, ea 10 Pistols, alt 10 Burpees 10 Wall walk-downs 10 Lateral jumps, ea 10 Broad jumps Cooldown: Abs, roll and stretch

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup:  ROM, 5 mins of cardio – run, row, jump rope. (if you’re struggling with DU’s, then grab a rope!) WOD: “Victoria” 5 Rounds 10 thrusters@95lb/65 14 box jumsp@24/20″ 12 sumo deadlift high pulls@95/65lb 12 burpees 27 KB swings@53/35lb Cooldown: roll out and stretch

Warmup: ROM, 400m run 5 Rounds 15 burpees onto a 10lb plate 15 4-ct Flutter kicks 50 double unders Cooldown: roll and stretch