WARM-UP: 400m run Plyos STRENGTH: 8 minute cut off/4 sets Pull-up Complex 2 strict 4 kipping 6 chest to bar WOD: 20 minute cut off 1200m run 30 power clean

WARM-UP 200m Run :30 Drills (x2) – Jacks – Lunges – Arm Circles – Bar Hang – Handstand or Downdog – Push-ups – Squat/Squat Hold – 1:00 of stretching MOBILITY:

WARM UP 400m run 3:00 Jump Rope Arm stretching ENDURANCE/WOD 10:00 to Complete: 1000m Row 20 Burpees 10:00 to Complete: 200m Run 20 KBS (24/16) 200m Run 20 Goblet Squats

WARM UP 200m run 2 rounds: 1 set of fence drills 10 lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL/STRENGTH 7:00 EMOM 4 Hip squat cleans

WARM UP 200m Run 20 Kicks (Total) 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Air Squats STRENGTH 10 Rounds: Every :45 Perform 2 Back

WARM UP 400m Run Foam Roll (5:00) Monster band walks Laterally 2 x 20 steps each forward/backward 2 x 20 steps each WOD 21:00 EMOM 3 Rounds of: 12 DB

WARM UP Plyos *focus on squatting/arms WOD Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m Run (200m alt.) 50 Pull-ups

WARM UP 400 M Run 3 RDS of CINDY BP Review STRENGTH 15 min Cap 3 RM Bench Press WITH A 3 SECOND NEGATIVE EACH REP Then – Perform 3X6 (NO

WARM UP 250M Row 3 Rounds 10 Push Ups 15 Banded GM 250m Row Barbell WU for DL WOD As Far as Possible in 5 Min 5 DL (225/155) 1,2,3….Ring Dips

For those of you who were around to see the Alamo Heights Baseball guys training in the fall, our boys are kicking some butt in the playoffs!  Tomorrow evening, they