WARM-UP: https://www.youtube.com/watch?v=K5EmP1WEcMI 30 Jumping Jacks  30 Seal Jumps  30 Mountain Climbers 30 Good Morning with Object 30 Bent Over Row with Object 30 Shoulder Press with Object 1:00/1:00 Pigeon Stretch 1:00/1:00 Couch Stretch 20 Thrusters

WARM-UP: https://www.youtube.com/watch?v=Tp38mF5wOy4 3 rounds: 2 wall walks + 6 shoulder taps 10 plank to downward down toe taps 15 PVC or Broomstick Good Mornings – High speed ——————————- 1:00/1:00 Hamstring Stretch on Ground :30/:30 Pec

WARM-UP: 2 rounds: 40 high knees in place 40 butt kickers in place 10 fence drills (all 3 positions) 15 air squats 10 push-ups HOME GYM: 3 rounds for time: 100 double unders/penguin jumps 15

WARM-UP: 3 rounds: 200m run (:30 out/:30 back) 8 reverse lunges 8 reach throughs 3 burpees *mark this turnaround point for the workout HOME GYM: Every 5 min for 25:00 ( 5 rounds ) 200m

WARM-UP: 3 rounds: :30 drills of each: Jumping jacks Seal jumps Reach Throughs 3 sets: 20 glute bridge 10/10 single leg glute bridge 10/10 birddogs BODY WEIGHT: 3 Sets: 9 Front Plank to Pushup Planks

SKILL: 2 sets: 10/10 single leg cone tap ankle drills WOD: 3 rounds: 400 meter run 20 slamball step up 20 burpees 20 slamball v-up 20 jumps over slamball 20 slamballs HOME WOD: WARM-UP: 800m