Warmup:  ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD:  3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 DB Gainers Cooldown:  banded shoulder and hip stretches, roll out

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (155/115#) 10 lunges 15 kettlebell swings (53/35#) 20 goblet squats (53/35#) 25 hanging leg lifts Cooldown: roll and stretch

Warmup:  ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD:  For time.  Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »