WARM UP: Plyos SKILL: Into WOD WOD: 4X 5:00 EMOM 2:00 rest between EMOMS M-1: 150/200 m Row M-2: 10 Burpee BXJ 20/24 M-3: :45ME AM Sit-ups M-4: 25 KBS 16/24 M-5: 40 Mountain Climbers

WARM UP: 3 Indoor Laps :60 Couch Stretch (each) :60 Pigeon Stretch (each) X 2 3 Inch worm + 3 push ups 10 SLSU 3 Wall walks 15 Banded GM 10 Lunge and Twist SKILL:

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Dumbbell Hang Squat Snatch WOD: 3 RFT 10 Right Arm DB

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5

WARM UP: 200m Row 1:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps 20 Walking Lunges SKILL: Into WOD WOD: 10 RFT 200m Row 30 Double Unders (1:00 Rest)