Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-loadWork: 5 x 3 @ 65% WOD:10, 9, 8, 7….3, 2, 1 of Box JumpsGHD sit upsKB swingsHand-release push-ups Cooldown: Rollout and stretch

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10x :30/:30 plank holds WOD: 3 rounds for time 500m row (400M Run) 20 Atomic Situps 20 OH lunge steps (25# Plate/KB) 20 Hand release push-ups 20 Pullups (Pike Push ups) Cooldown:  roll and stretch

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds50 Goblet SquatsRun or row for 30 seconds40 Walking LungesRun or row for 30 seconds30 GHD sit upsRun or row for 30 seconds20 Jumping PullupsRun or more »

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds 50 Goblet Squats Run or row for 30 seconds 40 Walking Lunges Run or row for 30 seconds 30 GHD sit ups Run or row more »

Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5/5/5 @ 40/50/60% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

Warmup: ROM, dynamic stretches, 15 KB Swings with light weight, 10 hand release pushups WOD: AMRAP in 20 mins 15 KB Swings 15 HR pushups Cool down: 100 4-ct Flutter kicks, 100 Arm haulers Roll out and stretch

Warmup:  ROM, dynamic stretches, 15 jumping squats, 15 jumping lunges, 10 plank/reverse plank rolls with pushup WOD: 3 rounds for time 500m row 20 Atomic Situps 20 OH lunge steps 20 Hand release push-ups 20 Pullups Cooldown:  roll and stretch

Warmup: ROM, dynamic stretches, 1 minute plank, 1 minute mountain climbers, 15 jumping squats WOD: For time: 800m Run 15 KB swings 30 Hand-Release Push-Ups 400m Run 10 KB swings 20 Hand-Release Push-Ups 200m Run 5 KB swings 10 Hand-Release Push-Ups Cooldown: Rollout and stretch

Warmup: ROM Drills, dynamic stretches 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch