WARM UP: 200m Run 10 Walking Lunges with a twist 10 Lunge to instep 5 Squats with single arm OH rotation 5 Baby squats 5 Burpees 10 Jump Lunges 10

WARM UP: 1:30 Bike 5 Walking inch worms 10 False Grip Ring Row :15 Top of Ring Support :10 Bottom of Ring Support 10 Downward dog HSPU SKILL: Every 2:00

WARM UP: 2 Rounds 200m Run 100m Row :60 Couch stretch each side :60 Pigeon stretch each side 2 Rounds: 100’ KB Crossbody Carry 10 Curtsy Squats 10 Single arm

WARM UP: 2:00 Jump Rope 2X: :30 T Spine opener w/WB and plate 10 Prisoner Squats 10 Bottom of squat plate extensions 10 Drinking Birds 20 Ice Skaters SKILL: Every

WARM UP: 200m Run 2 X 10 PVC Pass Through 10 PVC OHS against rig 10 Dynamic GMs 10 BB DL 10 BB OHSQ 20 Bird-dogs WOD: “Nancy” Sprints 5

Don’t forget Mission will be closed tomorrow and Sunday as we host a Level 1 seminar. Place join us at Boerne Municipal pool for a members only swim WOD from

WARM UP: 10 Single arm upright DB row to external rotation 10 Box Step Off to a power landing 10 SLSU 25 Banded Pull Through SKILL: 12 mins to build

WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90