WARM-UP: https://www.youtube.com/watch?v=RM4MgG0mFkg (9:00) 1:00 Start off with a few ankles and dynamic calf stretching in downward dog position 8:00 continuous movement 6/6 single arm strict high pull 6/6 single arm

WARM-UP: https://www.youtube.com/watch?v=6ASaJ8zSkpM 400m run (1:00 out/1:00 back) 1 Set of fence drills 3 rounds: 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats  20 front loaded lateral

WARM-UP: https://www.youtube.com/watch?v=K5EmP1WEcMI 30 Jumping Jacks  30 Seal Jumps  30 Mountain Climbers 30 Good Morning with Object 30 Bent Over Row with Object 30 Shoulder Press with Object 1:00/1:00 Pigeon Stretch

WARM-UP: https://www.youtube.com/watch?v=Tp38mF5wOy4 3 rounds: 2 wall walks + 6 shoulder taps 10 plank to downward down toe taps 15 PVC or Broomstick Good Mornings – High speed ——————————- 1:00/1:00 Hamstring

WARM-UP: 2 rounds: 40 high knees in place 40 butt kickers in place 10 fence drills (all 3 positions) 15 air squats 10 push-ups HOME GYM: 3 rounds for time:

WARM-UP: 3 rounds: 200m run (:30 out/:30 back) 8 reverse lunges 8 reach throughs 3 burpees *mark this turnaround point for the workout HOME GYM: Every 5 min for 25:00

WARM-UP: 3 rounds: :30 drills of each: Jumping jacks Seal jumps Reach Throughs 3 sets: 20 glute bridge 10/10 single leg glute bridge 10/10 birddogs BODY WEIGHT: 3 Sets: 9

SKILL: 2 sets: 10/10 single leg cone tap ankle drills WOD: 3 rounds: 400 meter run 20 slamball step up 20 burpees 20 slamball v-up 20 jumps over slamball 20

SKILL: 3 sets: 8/8 db front foot elevated split squat 15-25 dumbbell frog pumps :30-:45 dumbbell hollow hold WOD: 3 rounds: 600 meter run HOME WOD: WARM UP: 4 rounds

WOD: “nate” 20:00 amrap: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings   HOME WOD: WARM UP: 2 rounds 10 alternating cossack squats 5 burpees 10 speed