WARM UP: 200m Run :10 Line Jumps x 2 Ankle Mobility 10 PVC pass throughs 5 Fig 8 10 PVC push press 10 PVC front squats 10 PVC thrusters SKILL:

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 10 PVC Pass throughs SKILL: Into WOD WOD: 10:00 to Complete each Overhead squat

WARM UP: 400m Run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Into WOD WOD: “White” 5 rounds for time of:

WARM UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Into WOD WOD: EMOM #1 for 12 Mins Min 1 : 10 Box Jumps Min 2 : 40

WARM UP: Quick Plyos 2 Rounds Cindy: 5 pull ups 10 push ups 15 squats SKILL: 2:00 ME Shuttle Run (1:00 Rest) 2:00 ME Shuttle Run WOD: “Nate” AMRAP in

WARM UP: 2:00 Jump rope 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 PVC Squat cleans 10 PVC Jerks

WARM UP: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep (:30 each side) SKILL: FSQ with a :03

WARM UP: 250M Row Plyos SKILL: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups WOD: With a partner x 4: 20 Banded GM 10 Single leg KB DL (5R/5L)

WARM UP: 20 Lunges 15 Squats 10 Push Ups 5 Burpees 10 Downward dog HSPU 15 V-ups 20 Lunges SKILL: 3 Rounds 14 Back Rack Lunges 14 T2B WOD: For

WARM UP: 4X 1 C2C Run (gym length) 5 BP Broad Jump then run 5 Jump Squats For Height then run 1 bear crawl SKILL: Into WOD WOD: 6 Rounds