Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie rowFront squat (95#/65#)Ball slamsRunToe touchesHand Release Push-ups Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 4 rounds RowGoblet squat DB Snatch, altKB Bulgarian Split squat (L then R)Toe touches Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 3 rounds RowFront/Goblet squat DB Snatch, altBurpeesToe touches Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; 1:00 rest/transition 3 rounds RunFront/Goblet squat DB Push PressBurpeesToe touches Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 3 @ 65% WOD: Circuits2:00 work at each station; 1:00 rest/transition 3 rounds Ball slams/med ball cleansRunToe touchesHand Release Push-ups Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load 5 x 3 @ 65% WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie row Front squat (95#/65#) Ball slams Run Toe touches Hand Release Push-ups Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load 5 x 3 @ 65% WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Max calorie row Front squat (95#/65#) Ball slams Toe touches Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch