Warmup: ROM, dynamic stretches, 15 good mornings with bar, 15 Straight leg DL with bar Strength: Deadlift 5 x 2 @ 85% WOD: 4 rounds 30 Alt Step Ups or Box Jumps 20 Sit ups 10 Feet on box Pike Push ups Cooldown – Up/downdog x5

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 3 Rounds for time 20 Box Jumps 20 Med ball sit-ups 20 Pike pushups Cool down: 50 abmat sit ups, 50 Supermans. Roll out and stretch

Warmup:  ROM, dynamic stretches, 10 banded pass thru’s and pull aparts, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 Pike push-ups Cooldown: Roll out and stretch