WARM UP: 10:00 EMOM 10 Banded Face Pulls 10 Tall Kneeling Dual KB PP 10 Single Arm Ring Row R 10 Single Arm Ring Row L 10 Dual KB Rack

WARM UP: 2:00 Jump rope 2X 10 Lunge to instep 10 Banded Glute Bridges 10 Seated Leg Lifts 20 Plank up downs SKILL: Every 3:00 for 9:00 16 Alternating Back

WARM UP: Plyos SKILL: Into WOD WOD: 28 Min AMRAP 20 Walking Lunge Steps w/Plate (15/25) 80 Double-unders 40 Russian Twists (15/25) C2C Sled Sprint (50/80) 20 Slam Balls (30/50)

WARM UP: 200m run 2:00 Bike 5 Drop squats (4 inch drop) 5 Drop squats (parallel) 10 Squats 10 Burpees With a partner: 10 BB FSQ 5 Hip power cleans

WARM UP: 30 Single Unders 10 Wall Squats 10 Tall Kneeling Dual KB PP 10 Archer Ring Rows 20 DUs/Penguin Jumps 10 Tall Kneeling Dual KB PP 10 Push ups

WARM UP: 3 Gym Laps 2X 10 Lunge to instep 5 Plank/Downward Dog Toe Taps *Plank to DD, tap R, tap L, plank 20 Banded Reverse Lunges (10R/10L) 20 Banded

WARM UP: 2 Rounds:200m Run 5 Push up-Burpees 10 Squats 15 SLSU 20 Banded Monster Side Step Ups :60 Couch Stretch per side :30 Lunge stretch per side :30 Bottom

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 Hollow/Arch Swings

WARM UP: 2 Rounds: Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) 10 Squats 10 Lunge to instep 2 Rounds: 10 Banded Face Pulls 10

WARM UP: Plyos SKILL: Set up for WOD WOD: Partner WOD 200 m Run 30 – Power Clean & 2x Front Squat (155/115) 300/200 m Row 20 – Synchro V-ups