WARM UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every 2:00 for 12:00 8 Back Rack Lunges from the Rack WOD: 3 RFT 15/12 Cal Row 12

WARM UP: Plyos Group Stretch SKILL: “Karen” 150 Wall Ball Shots WOD: 22:00 AMRAP Burpee Shuttle Run (inside gym, approximately 20’ ft. run then 2 burpee, total of 4 Burpees) :20 rest 20 Russian Twists

WARM UP: Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Burpee Broad Jumps 15 Knee above the hips 16 Slam Ball Squats SKILL: Into WOD WOD: 10:00 to complete: 400

WARM UP: Foam Roll Banded Shoulder Stretching SKILL: Min EMOM Min 1: Row Min 2: 3 wall walks Min 3: 12 reach throughs + 5 Burpees WOD: 12:00 AMRAP 9 Dumbbell Deadlifts (55/35) 6 Burpees

WARM UP: 200m Run :10 Line Jumps x 2 Ankle Mobility 10 PVC pass throughs 5 Fig 8 10 PVC push press 10 PVC front squats 10 PVC thrusters SKILL: POST WOD Plank Pulls 3

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 10 PVC Pass throughs SKILL: Into WOD WOD: 10:00 to Complete each Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1