Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup: ROM, 30 jumping jacks, 50m high knees, 50m butt kicks WOD: 55-45-35-25 4ct- Flutter Kicks Back Extensions Lunge Steps 3 x Push and Pull weighted sled the width of the gym and back (25-55#) Cooldown:  Hip flexor, psoas stretches.  Roll out

Warmup:  ROM, dynamic stretches, 5/ea lunge with twist, 10 inchworms, 1 min deep squat hold   WOD: 800m Run then 5 Rounds: 2x Sled Push/Pull 5 Banded Lat Pull-down 10 Jumping Squats with KB 15 GHD Situps Cooldown: 5x Updog/Downdog.  Roll out lats and hamstrings, stretch.