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Warmup: 3 rounds: Foam roll upper mid back and lats Kb arm bars x 5/side Half get ups x 5/side Lift: 3 rounds: 6 body rows supinated grip 12 lat rows with thick bands 24 grip rotations with dowel and weight on the end WOD: 10 rounds, each for time,

Warmup: Turkish Getups Lift: 6 scorpions/side 6 Overhead Squats 12 serratus slides (start with a dowel) Stations: Not for time, just 3 rounds: Kettle bell squat cleans x 10 Slam ball tosses over the shoulder x 10 Alternating heel touchers (ab workout) x 10 Renegade Rows x 5/arm

Warmup: Shoulder Circuit: -foam roll shoulders and lats -lat stretch on ground, and pec stretch -scorpions -partner med ball throw circuit x 1 Technique Work: 3 rounds: Hollow body rocks x 10 Beat swings with technique balls (each round increasing complexity of pullups) 30 second pec stretch WOD: Team Cindy!!!!

Warmup: 10 minutes: Marching Careoka Butt kickers Side skips with jumping jacks with arms 30 second lat stretch with band (both sides) 30 second pec stretch (both sides) 5 goblet squats WOD: (21 minutes total) 3 rounds: 30 seconds on 30 seconds off: Dumbbell snatch (alternating) Band pull aparts Air

Warmup Shoulder mobility 3 rounds: 3 deadbugs/leg 10 band presses WOD: 3 rounds for time of: 5 pull-ups 5 push-ups 3 rounds for time of: 10 sit-ups 10 walking lunges 2 rounds for time of: 20 wallballs 20 double unders/60 singles