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 Back Squats @ 65% M2:

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) 4 Deadlift at 80% 6

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 No thigh push ups w/:03

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 SKILL: 10 Min to complete

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) WBS (20/14) 150 m Row

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 Row WOD: 21-15-9 Push Press