WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers 10 SLSU SKILL: Every :90 for 7:30 (5 sets) 1 Large

WARM UP: 10:00 AMRAP 10 Calorie Row 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Set up for WOD WOD: “Fight Gone

WARM UP: 400m Run Fence Drills 2 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Every :90 for 15:00 Clean Pull

WARM UP: 8:00 AMRAP :30 Bike 10 Lunge to Instep 10 Knee Above the Hip 5 Burpees SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10/8 Calories on Bike

WARM UP: 3:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps Line Jumps SKILL: Push jerk practice Every :90 for 10:30 3 Pause Push Jerks + Pause Landing WOD: 10:00

WARM UP: 400m Run Plyos 20 Monster Walks (Left/Right) 15 Squat with Bands 20 Pelvic Raises 15 Single Leg Pelvic Raises (Right) 15 Single Leg Pelvic Raises (Left) 20 Walking

WARM UP: Plyos SKILL: 8:00 EMOM Start with 10 Push-ups then Lunges Through the Rest of The Minute. Start Next Minute Minute With 10 Pushups Again and So On WOD:

WARM UP: 2 Rounds: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 20 Banded GM 15 Ring Rows 10 Burpees 200m Run SKILL: Set up

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 High Kicks/Toy Soldiers 8 Prisoner Squats 20 Monster walks each

WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Reach throughs