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Warmup: 10 jumping jacks 10 jumping jacks clapping overhead and at sides 3 reverse inchworms 20 seconds high knees 20 seconds butt kickers 10 shoulder circles each direction Wide stance, soft knee, reach to side, front, side, back and forth for 10 Bring feet in, bows and bends x 5

Warmup: Row 500 m 10 Flat back shoulder flexion exercise: 15 band pull-aparts with palms down 15 band pull aparts with palms up 15 sword pulls on each side with band (palm up on pulling arm) Row 500 m Technique: With a dowel, go over each press from below: EMOM:Out

Warmup: Deadbugs x 5/side Groiners x 10 Pigeons x 10 Glute bridge x 5 /side + reach above shoulder Strength: 15 minutes: Sumo Deadlifts 8 sets of 5 Building Alternating with: Banded pull through x 10 reps WOD: 3 rounds: “Paul Pena” with a twist: 10 Shuttle runs 10 KB

Warmup: 15 minutes easy: 10 calories ski 10 dowel passes 5 hanging active shoulders + 5 beat swings 20 seconds calf stretch/side 10 walking lunges Strength: 10 minutes: Strict Chinups x 6 Plate Row x 12 Stations: 3 rounds: 1) 10 Dumbbell thrusters 2) 1-2 Rope Climbs 3) 30 seconds

Warmup: Running Drills 20 shuttle runs EMOM x 12: Glute bridge (vs) bands x 30 seconds Box step ups x 4/leg Jump Squats x 6 CINDY: Partner WOD: 20 minute AMRAP: 5 ring rows / 5 jumping pullups / 5 kipping pullups 10 pushups 15 squats *Alternate rounds