Warmup: ROM, dynamic stretches, 30 high knees, 20 squats, 10 V-ups, 5 Pike pushups WOD: 4 rounds for time 500m row/400m run 30 Hip Extensions/Supermans Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 jumping squats, 200m run, 30 hollow rocks, 30 arch rocks WOD: 3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 10 pushups, 15 sit ups, 20 squats WOD: 4 rounds, 1 min at each station Row for Calories Wall Balls Hip Extensions Push Press (95/65#) Plank ups Sit ups Rest Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 15 push press with PVC, 15 jumping lunges, each Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: 5 rounds for time 30 hip extensions 30 second handstand hold 50 m walking lunges Cooldown: roll out and stretch

Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps WOD: Tabata’s Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata kettlebell swings Rest 1 minute Tabata hip extensions Rest 1 minute Tabata sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »

Warmup: ROM, dynamic stretches, 10 ring rows and 10 dips on box, 25 sit ups, 25 superman WOD: Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-up progressions, banded or on box Cooldown: