Warmup: ROM, dynamic stretches, :30 each jumping jacks, high knees, butt kicks, burpees WOD: Legs ladder – add 5 reps each round until we get to 25 reps, then back down. 10/15/20/25/20/15/10 10 Squats 10 Lateral lunges 10 Glute bridges, banded 10 Calf raises Cooldown: Up/downdogs x5, pigeon, low lunge, hamstring stretches

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch 5/5/3 @ 40/50/60% 1RM 3/3/3+ @ 70/80/90% 1RM WOD: EMOM for 20 mins Odd = 12 Alternating lateral lunges Even = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch

Warmup: ROM, dynamic stretches, junkyard dog, Burgener Warmup, 10 walking lunges, 10 bent over rows with bar Strength: Snatch, deload 5/5/5 @ 40/50/60% 1RM WOD: EMOM for 20 mins Min 1 = 12 Alternating lateral lunges Min 2 = 12 Bent over rows (95/65#) Cooldown: 100 4 ct Mountain Climbers Roll out and stretch