WARM UP: 2X: 10 DB goblet Squats 10 Single Arm PP, per side 20 Banded Glute Bridges No green or orange band 10 Seated Leg Lifts 20 Plank up downs (10 up, down R, 10

WARM UP: Junk Yard Dog 2X 10 Supinated Ring Rows 10 Push ups 16 Alternating Single Arm Push Presses (M: 20kg or 16kg, W: 12kg or 8kb) 10 Goblet Squats with a :05 bottom hold

WARM UP: 200m Run Fence Drills 2X: 50 Foot Bear crawl 50 Foot Duck walk 20 Banded Monster Side Step Ups 10 Squats with red band 10 Plank/Downward Dog Toe Taps 10 Hip Opener Stretch

WARM UP: 10:00 5 Burpees 10 PVC pass throughs 10 Total Quadruped Thoracic Rotation 10 TEMPO PVC OHS squats against rig (:03 down, :03 bottom hold) 30 Banded Pull aparts 20 Banded GMs BB Warm

WARM UP: 4x 20 Banded Pull Aparts 20 JJ 200m Run SKILL: 9:00 EMOM 12 Mtn. Climbers 12 Russian Twists ME DU/Speed Single Unders WOD: 18:00 EMOM ME: Pushups ME: AS ME: Cal Assault Bike

WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges :30 Bar Hang 10 Hollow Arch 10 Knee Above the Hip 2 Rounds: 10 PVC Pass Throughs 10 FSQ with Wall Ball 10