WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges 2 Rounds: 10 PVC Pass Throughs 10 FSQ with Wall Ball 10 PVC

WARM UP: 9:00 EMOM Min 1: Bike Min 2: Lunge to Instep Min 3: Reach throughs 3 Sets of Med Ball Tosses SKILL: Set up

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: SKILL DAY –

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Sets: (12:00) 10 Double KB Deadlift 15 Standing Oblique Crunch

WARM UP: Plyos SKILL: Into WOD WOD: 4X 5:00 EMOM 2:00 rest between EMOMS M-1: 150/200 m Row M-2: 10 Burpee BXJ 20/24 M-3: :45ME

WARM UP: 3 Indoor Laps :60 Couch Stretch (each) :60 Pigeon Stretch (each) X 2 3 Inch worm + 3 push ups 10 SLSU 3

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Dumbbell