Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 10 push ups Strength: Bench Press 5 x 2 @ 85% WOD: 4 Rounds8 SA Thrusters16 Russian Twists100m Farmers Carry400m run Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Supermans and Hollow Rocks Strength: Deadlift 5 x 5 @ 80% WOD: 9, 8,7…3,2,1 of Ring Rows Weighted step-ups (30/20#) * Russian Twist more »

Warmup: ROM, dynamic stretches, with PVC: 5 x each side: seated thorasic spinal twist with sidebend, standing rotational twist, supported hip circles, low lunge thorasic twist then 20 Jumping jacks, Mountain climbers, Squats, Sit-ups, Supermans and Hollow Rocks WOD: 9, 8,7…3,2,1 of Deadlift (95/75#) Ring Rows Weighted step-ups (30/20#) * Russian Twist (30/20#) *R + more »

Warmup: ROM, dynamic stretches, 15 Russian kettle bell swings WOD: Tabata’s, spend four minutes (8 rounds of 20 seconds work; 10 seconds rest) performing each exercise, rest 1 minute between rounds: Alternating one-arm kettle bell swings One arm KB row, alternate arms each round KB Sumo high-pull Russian Twist Lunge Press with KB Then: 5 more »