Warmup:  ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks; 5 burpees WOD: 10-9-8-7-6-5-4-3-2-1 Shuttle Runs, 75m 1-2-3-4-5-6-7-8-9-10 Burpees Cooldown:  stretch calves and hamstrings, roll out

Warmup:  ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks; 5 burpees WOD: 10-9-8-7-6-5-4-3-2-1 Shuttle Runs, 75m 1-2-3-4-5-6-7-8-9-10 Burpees Cooldown:  stretch calves and hamstrings, roll out

Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run WOD: 2:00 work at each station; 1:00 rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 banded good mornings, 400m run Team WOD 10 Rounds With an empty bar for all…(45/35#) 5 good morning 10 jump squats 20 lunges (each leg is 1) Partner does shuttle runs until round is completed. Partner 1 does bar work, partner 2 does shuttle runs until P1 is finished. For more »

Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM, dynamic stretches, 15 banded good mornings, 15 squats, 15 lunges, more »

Warmup:  ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks; 5 burpees WOD: 10-9-8-7-6-5-4-3-2-1 Shuttle Runs, 75m 1-2-3-4-5-6-7-8-9-10 Burpees Cooldown:  stretch calves and hamstrings, roll out