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Warmup: Hip flexor stretch x 1 minute / side Glute stretch against wall x 2 minute/side Bretzel x 2/side Bear crawl Inchworms without pushup Knee up, lunge Birdfeeders Lift: 5 rounds: Front Squat x 5 Alternating with: Lat stretch 30 seconds/side WOD: 15 dumbbell thrusters 15 overhead walking lunges with

Warmup: Dowel dislocates Dowel inlocates Hollow body rocks x 5 Superman holds x 20 seconds Active shoulders x 2 rounds 5 core beat swings 5 ‘shoulder’ beat swings 3-5 rounds: *Take your time and be gentle on your shoulders. Small, gentle, fluid movements.* 1 scap retract, 3 strict ring rows

“Bridge Run” (run up to the fence and back down) Burgener Warm-up with mobility in between! 4 rounds: 6 deadlift 6 hang cleans 6 push press 6 front squats 2 minutes rest

Warmup: Partner chest passes band pull aparts in between 4 rounds: 6 – 1 ½ bench press 12 tricep extensions with a dumbbell 25 power balls (half squat and throw the ball up to the wall ball line) Partner WOD: (Alternating rounds) 7 minute AMRAP: 10 overhead walking lunges 10

Warmup: ROWLING Partner Warmup! With: burpees ostrich walks ring rows air squats 4 rounds: 6 dowel hinges 6 kb deadlifts 25 second/side calf stretch WOD: 3 rounds for time: 7 deadlifts 21 box jumps