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Warmup: Ski Erg Team Warmup 1-7-1 Stretch lats and shoulders – 7 way shoulder. WOD: For time, working on the odd minutes, and resting on the even minutes: 100 push press with dumbbells 75 sit-ups 50 squats Then… 2 laps of the parking lot and up on the road (300

Warmup: 10 calories ski erg or rowing Bear crawl with low hips Bird dogs x 10 20 calories ski erg or rowing Ostrich walk Quad/hip flexor stretch Lift: 4 rounds: 1 legged Romanian Deadlifts x 6/leg Hip thrusts (vs) bands x 12 20-30 second plank WOD: 10-1 Deadlifts Shuttle runs

Warmup: 10 rounds of rowing 30 on, 30 off 3 rounds: (Focus on t-spine extension) Foam roll upper back Plank to downward dog (nose to floor) Wall hinge x 10 Lat stretch x 30 seconds/side WOD: Stations: EMOM: 4 rounds: 3-6 strict pull-ups or ring rows 30 second wall sits