Warmup: ROM, dynamic stretches, 10 lat pull downs, 10 skater jumps- ea side, 10 tuck jumps, KB side bends WOD: 5 rounds, with a running clock, start each round at the top of the minute 1:00 Battling Rope 2:00 Plank hold 800m run Cooldown: Roll out and stretch.

Warmup:  ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks, leg swings, lunges with twist WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: more »

Warmup:  ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip