Workout Breakdown VIDEO: 400m run 10 tempo squats (3331=1:40) 2 round: 5/5 thoracic twists :30 hollow body hold 10 lunge to instep 10 weighted good mornings 10 walking lunges 20 plank shoulder taps 5 burpees ————– 1:00 front scale R 1:00 front scale L HOME GYM: running clock: (25:00) (0:00-10:00) 800m run 50 back squats

Workout Breakdown VIDEO: 200m run fence drills 2 rounds: 20 pvc good mornings 10 push ups 5 moving inch worms 10/10 strict high pulls 10/10 strict presses 5 tuck jumps HOME GYM: 4 rounds for time: (14:00) 200m weighted run 20 kettlebell swings 10 box jumps/tuck jumps DB/KB/MB: 4 rounds for time: (14:00) 200m weighted

Workout Breakdown VIDEO: 2:00 foam rolling, suggestions: 2 rounds: 8 baby squats :15 bottom squat hold, into 10 bottom squat hold with thoracic rotations 10 scapular push ups, into 5 push ups —————— with weight: 10 (5r/5l) strict high pulls 10 (5r/5l) front squats 10 (5r/5l) bent over rows 5 hip squat cleans 5 hang

Workout Breakdown VIDEO: 10:00 continuous movement 10 pvc pass throughs 10 good mornings 10 dips 5 kang squats 20 glute bridges (:01 hold at top) 10 reverse lunges :30 bent hollo rock 3 rounds: 1)kang squat 3 reps – 3131 tempo (:03 bow, :01 pause, :03 to squat, :01 pause. REPEAT on the up) 2)

Workout Breakdown VIDEO WARM UP: 2:00 jumping rope 2 rounds: 10 pvc pass throughs 10 good mornings 10 lunge to instep 20 line drills -front/back -left/right 20 jumping jacks 10/10 single left jumps 10 downward dog toe taps 10 push ups with shoulder tap Support Your Local Box WOD 2 for time (15:00) RX 100

Workout Breakdown VIDEO: 3 rounds: 6 jefferson curls w/pvc/broom 10/10 tipping birds 8/8 db/kb bent over row 10 alternating push up T 10 plank shoulder taps HOME GYM: 30:00 amrap: 12/12 single legged deadlift w/:03 descent 8/8 tempo bent over row (30X1) 12/12 lying single arm tempo dumbbell floor press (3131) 20 plank pull throughs

Workout Breakdown VIDEO 3 rounds; 10 weighted good mornings 5 Inch worm to push up 5/5 romanian deadlift 5/5 high pull 5/5 strict press 5 burpees 1:00 calf stretch (each) 4 rounds (12:00) :30 OH carry R :30 OH carry L :30 FR carry R :30 FR carry L (rest :60) HOME GYM: 4 min

Workout Breakdown VIDEO 400m run (1:00 out/back) ——– 3 rounds: 10 straight legged sit ups 10 down dog push ups 1 wall climb w/ 6 shoulder taps 5 slow air squats 3331 tempo 5 sumo deadlift high pull —— 3:00 ankle/calf/wrist stretching HOME GYM: 3 rounds for time: 200m farmers carry (left out/right back) 15

Workout Breakdown VIDEO 200m run (:30 out/:30 back) 20 jumping jacks 20 seal jumps 10 burpees Stretching: 1:00 r/l samson stretch 1:00 r/l piriformis stretch 1:00 r/l calf stretch 3 rounds: 8 Plank up down’s 8 alternating reverse lunges 8/8 strict press 10 speed skaters 5 jumping air squats for height 4 x 10  Elevated

https://www.youtube.com/watch?v=FKD3XnKLgnQ 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 Pelvic raise 5  Tempo squats 3331 5 Squat w/ thoracic twists 10 Plank to down dog toe taps 10 alternating step ups 5/5 kb/db bent over rows *Or if they have a pull up bar: 5 hollow arch swings + 5 pull