Warmup:  ROM, dynamic stretches, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out

Warmup: ROM, dynamic stretches, 10 ring rows and 10 dips on box, 25 sit ups, 25 superman WOD: Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 GHD sit-ups 15 hip extensions 5 dips Cool down

Warmup:  ROM, dynamic stretches, 20 ball slams, 15 med ball cleans WOD: 4 rounds, 3 reps of each:  Barbell Complex (start with bar, add weight each round) Power cleans + Front Squats + Push Press Then 5 Rounds of: 10x 20m Shuttle Run (touch the ground at each end) 10/side Walking Lunge 10 KB swings Cooldown: more »

Warmup: ROM, dynamic stretches, 3 rounds of 3 Min AMRAPs of 15 sit ups and 10 lunges, rest 2 minutes between each round WOD: Run or row for 30 seconds 50 Goblet Squats Run or row for 30 seconds 40 Walking Lunges Run or row for 30 seconds 30 GHD sit ups Run or row more »