Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Strength: Deadlift Warmup to 85% of your 1RM Work: 10 x 3 reps with 60-90 seconds between sets WOD:  20 min AMRAP 500m row 15 KB Sumo DL high pulls (53/35#) 8 DB Press AHAP Cooldown: more »

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift, de-load 5/5/5 @ 40/50/60% 1RM WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: more »