Warmup: ROM, dynamic stretches, :30 jumping jacks, high knees, butt kicks, 10 burpees Strength: Bench press 5 x 2 @ 85% WOD: 20:00 AMRAP 6 Lateral plank walks, each side 8 Single-leg walk out to push-up, alt 10 Renegade Rows, alt 12 Tricep kick backs Cooldown: stretch

Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB10 Box Jumps10 Renegade Rows, ea10 Alt. DB Snatch Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 3 rounds of :20 each Squats, Hand release push up, Knee Sit Throughs, Glute bridges, Burpees WOD: 4 Rounds 10 Renegade Rows 20 Box Jumps 30 Sit ups 40 Lunges Cooldown: Ab circuit, stretch and roll out