WARM-UP: 500m Row :30 Bar hang 10 Lunges each leg 10 V-ups 10 Lunge to Insteps Group stretch :90 calf smash R :90 calf smash

WARM-UP: 1 shuttle run 10 wall squats 10 burpee pushups 3:00 Banded shoulder stretching SKILL: Push Press (12:00) 8 minutes build to a heavy set

WARM-UP: 20 jumping jacks 10 squats 10 spiderman crawls 5 plank to squat jumps 1 set of fence drills SKILL: Every :90 for (4 sets)

WARM-UP: 200m row 10 pvc thrusters 5 pull ups 200m run 10 pvc thrusters 5 pull ups 10 wall walks 3:00 group stretch SKILL: handstand

WARM-UP: 200m Run 2xs: 5 pull ups (strict if can) 10 push ups 10 jumping squats 90 quad smash R :90 quad smash L SKILL:

WARM-UP: 1 set fence drills 3X 10 wall squats 10 pull ups 10 push ups SKILL: Bench (15:00) 4X5 Bench press AHAP After each set:

WARM-UP: Ladder drills 10 pvc pass throughs 10 pvc good mornings 10 pvc OHS 5 narrow grip OH squats with :5 pause at the bottom

WARM-UP: 1:00 single unders 2:00 DU work 10 squats 10 push-ups 10 lunges 5 burpees 2:00 lax work for chest (:60 each side) SKILL: superset

WARM-UP: 1 shuttle run 5 Inchworms to a dive bomber 5 burpee broad jumps 10 pull ups 10 wall squats 1 shuttle run 3:00 group

WARM-UP: 200m Run 2x: :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg :20 Second support on rings