WARM UP: Foam Roll / Lacrosse Work 5 Push Ups 10 Air Squats 15 Sit Ups 2 Rds 10 Pass Thru’s w/PVC Hurdler Stretch x 2 Shoulder Stretch w/Band x 2 WOD: 7×3 Push Press Start @ 80% 1RM Strict 10 Wallballs 20 Lunge walk w/Wallball 20 Situps w/Wallball 12 Min AMRAP

WARM UP: Foam Roll / Lacrosse Work Good Mornings w/ Bar x 7 Over Head Squats w/ Bar x 5 2 Rds WOD: 21-15-9 Back Squats Pull Ups Double Unders x 2 RX = 185/115 PHA = 205/125, CTB, Unbroken DU’s

WARM UP: Foam Roll / Lacrosse Work 2 Laps around the building Outside Drills On the Minute for 7 Minutes 3 Dead Lifts at 80% 1RM WOD: 15 Goblet Squats Farmers Carry 1/2 way around the building 20 Push Ups Farmers Carry 1/2 way around the building 18 Min AMRAP RX = Heavy Kettle Bell

WARM UP: Foam Roll / Lacrosse Work Lunge Walk High Knees Butt Kicks Frog Jumps Bear Crawl (Down and Back) 2 Rds Quad Stretch on Box x 2 Hurdler Stretch x 2 Calf Stretch on wall or box x 2 Bottom Squat Stretch x 2 WOD: 1 Mile Time Trial 6 x 200 M Hill [...]

WOD: 20 Box Jumps 20 Situps 20 Push Press 20 Min AMRAP RX = 95/65