Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

Warmup: ROM, dynamic stretches, 400m Run, 50 4ct Mountain climbers, 25 dips WOD: 3 Rounds of 20 Wtd Russian Twists (Aka Mason Twists) (15-25#) 10 KB Romanian Deadlift (35-53#) Rest 2:00 then: 15:00 AMRAP 100m Shuttle Sprint 4 x 25m (5.5 lines in the alley) 15 Deficit Push ups (Hands on 25# plates, get your more »