Warmup: PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup: Work up to 75% Work: 10 x 5 WOD: 3 rounds 10 Ring Pushups 15 Pull-ups 20 KB Figure 8’s :30 Banded runs Cool-down: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 leg swings, 10 big leg circles, 10 lunges + twist, 30 hollow rocks, 30 arch rocks, 800m run WOD: 5 rounds 15 ring push ups 30 Double Unders Cooldown:  Blue ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), more »

Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Bench press Warmup to 95% of your 1RM Work: 10 x 1 with 60 – 90 sec rest between sets WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

Warmup:  ROM drills, Run 400m, 10 dips, 10 ring push ups, 10 dislocates Strength:  Find new 1 RM for Bench Press WOD: 3 Rounds 10 ground to Overhead (95/65#) 10 Ring Push ups 200m Shuttle sprints (50m there and back twice) Cooldown:  stretch shoulders, roll out