WARM-UP: Ladder Drills 2x’s :30 drills Good mornings Air squats Reach over head/between legs Push ups SL sit ups 2:00 Group Stretch SKILL: Every 2:00 for 10:00 Back Squat 10-8-6-4-2

WARM-UP: 400m Run Foam Roll (5:00) Monster band walks *band around ankles Laterally 2 x 20 steps each Forward/backward 2 x 20 steps each SKILL: 3 x 10 Vertical SB

WARM-UP: Plyos SKILL: 1 Round of “Helen” For Time: 400m Run 21 KBS (24/16kg) 12 Pull-ups WOD: Super Hero Saturday! Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters

WARM-UP: 400m Run Plyos SKILL: 12:00 to find your 1RM Thruster from the ground WOD: 21-15-9 (16:00) Squat Clean (135/95) Burpees Cash Out Tabata hollow rocks

WARM-UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles forwards Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: Death by Strict Pull-ups upto 10:00

WARM-UP: 2 shuttle runs outside 3:00 Jump Rope Calf stretch 3 x :10 each side SKILL: 2 Sets: 1:00 ME Short Shuttles (1:00 rest) *Short shuttle is from building to

WARM-UP: 1 Set of fence drills 2 Rounds: 10 Lunge and twist 10 Wall squats 10 Reverse lunge and side to side 10 Knee above hip on bar SKILL: 5:00

WARM-UP: 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats Group 3:00 Stretch SKILL: 10 RM BSQ (18:00) Perform

WARM-UP 9 min Warm up EMOM: M1: Row M2: 10 Light KBS (full) M3: 10 SL Sit Ups Foam Roll 5 min SKILL: KB Farmer Carry Shuttle relay w/ Partner:

The gym will be closed today while we are hosting our annual women’s event A League of Their Own Challenge.  Below is a workout you can do at home or