Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Decline Push-ups20 Goblet Squats30 WTD Mason Twists Cooldown: 5 x updog/downdog, roll out

Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks; 10 squats, 20 sit-ups, 200m run Bottom to Bottom Tabata Squats + 800m run.  Start the squats in the BOTTOM position.  Squat for :20, then rest :10. Hold your 10 sec rest time in the BOTTOM position!  You will squat as many times as more »

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

**Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 25 Ring rows, 25 pushups, 25 situps WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the more »