WARM UP: 200 M Run :30 drills 2x’s Squat hold Air squats Pass thrus Good Mornings Lunges L2I Right L2I Left Down Dog Stretch SKILL: 12 Min EMOM M1: 8

WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg cross overs 10 SLSU SKILL: Every :90 for 9 min (6 sets)

WARM UP: 200 M Run 200 M Row 1 Min bike 20 Walking Lunges 10 Burpee into Squat Jumps 10 Inch Worm to Push Up 10 Lunge to instep 5

WARM UP: 200 M run PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges 10 Drop squats (encourage quick feet) 5 Drop lunges

WARM UP: Plyos SKILL: Set up for WOD WOD: 21-18-15-12-9-6-3 For Time-24:00 cap Mountain Climbers (ea. step is half rep) Slam Ball Sit-ups (15/20) Squats (hugging plate/45/25) Russian Twists (45/25)

WARM UP: 2 rounds: 1:00 Row 5 Inchworms 5 Tempo Push ups (:03 down, :01 bottom hold, regular up) 5 Burpees 10 GMS 10 Wall Squats SKILL: 4 X 500m

WARM UP: 10:00 AMRAP 10 Calorie Bike 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Every 2 Minutes for 8 Minutes 8

WARM UP: 2 Rounds 10 Banded KBS (use normal KB weight W/red band) 10 Walking lunges 10 GMs 10 Ring Rows SKILL: Rope climbs WOD: 10 Min AMRAP 5 KBS

WARM UP: CTC 20 Monster walks in all directions with red band 20 Pelvic tilts with red band 10 Squats with red band 10 WBS with red band 5 Burpees

WARM UP: 25 Single unders :30 Bottom squat hold 10 Squats with arms reaching overhead 25 Single unders R 25 Single unders L :10 Top of ring support :10 Bottom