WARM UP 200m Run 20 Kicks (Total) 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Air Squats STRENGTH 10 Rounds: Every :45 Perform 2 Back Squats @ 65% of 1RM

WARM UP 400m Run Foam Roll (5:00) Monster band walks Laterally 2 x 20 steps each forward/backward 2 x 20 steps each WOD 21:00 EMOM 3 Rounds of: 12 DB Hang Sq. Clean 12 Burpees

WARM UP Plyos *focus on squatting/arms WOD Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m Run (200m alt.) 50 Pull-ups

WARM UP 400 M Run 3 RDS of CINDY BP Review STRENGTH 15 min Cap 3 RM Bench Press WITH A 3 SECOND NEGATIVE EACH REP Then – Perform 3X6 (NO Negatives) @ 85-90% of 3RM

WARM UP 250M Row 3 Rounds 10 Push Ups 15 Banded GM 250m Row Barbell WU for DL WOD As Far as Possible in 5 Min 5 DL (225/155) 1,2,3….Ring Dips (MU Rx+) -3 Min Rest-

For those of you who were around to see the Alamo Heights Baseball guys training in the fall, our boys are kicking some butt in the playoffs!  Tomorrow evening, they play at 7:30pm at Wolff