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Warmup: 800 m run Hip mobility Lift: 5 rounds: 6 back squats 12 lunges (6/leg) 25 glute Bridges (vs) bands WOD: 4 minute AMRAP: 10 wallballs 10 burpees Rest 4 minutes 3 minute AMRAP: 10 jumping pull-ups 10 overhead squats with a dowel Rest 3 minutes 2 minute AMRAP: 10

Mobility Circuit: • 500m row • wrist circles • elbow circles 2sides • arm circles • over and back • arm rotations • triceps stretch side bends • torso rotations • bow and bend • hip circles • lying iron cross • scorpion • walking lunge and twist • spiderman

Warmup: Dodgeball Then: 2 rounds: (mobility circuit instead of strength circuit) 1 – Deep lunge holds (like a spider-man hold) for 2 minutes / side. Keep back knee on abmat. 2 – Pigeon hold (on back) for 2 minutes/ side (Stand up, shake it out after) 3 – Ankle stretches

Warmup: Bird dog drill with foam rollers Hinge pattern with dowel x 5 10 kb deadlifts 10 active shoulders hinge pattern with dowel x 5 10 kb swings 10 beat swings hinge pattern with dowel x 5 Kettlebell figure 8’s x 10/way 10 pullups or 10 ring rows Lift: 4