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Warmup: 5 minutes easy ski/bike/row High knees Butt kickers Length of spiderman lunges Bend and bows x 10 Leg swing, toe touch 10 Groiners 10 Pigeons 5 minutes easy ski/bike/row Strength & Technique: 15 minutes: 6 foam roller RDL’s per leg 6 deadbugs Band-resisted deadlift with a KB x 12

Warmup: Shoulder Circuit: -foam roll shoulders and lats -lat stretch on ground, and pec stretch -scorpions -partner med ball passes x 5 different passes Strength: 10 minutes: Negative pullups: 4 seconds down x 6 reps 15 band face pulls 10 plate rows WOD: 15 minute AMRAP: Ascending ladder of: 1

Partner Warmup: 2 rounds: 20 wall-balls (alternating) 5 reverse inchworms 5 burpees while partner hangs in hollow body/active shoulders 5 shuttle runs (together – whole gym) WOD: 3 sets: 4 minutes on, 4 minutes rest. 15/12 calories 10 walking lunges (weight optional) 10 ring rows 20 situps Remaining time: Max

Warmup: 3 minutes easy shuttle runs 3 minutes: Ascending ladder up to 7 1 ski erg pull 1 hollow body rock 1 pushup 3 minutes shuttle runs Go over 3 things in circuit, spend 15 minutes for each circuit, coaching and correcting: Circuit #1: 15 minutes: 10 box walk outs

Warmup: 20 minutes easy: 10 dowel passes 10 overhead squats with dowel 10 strict press with dowel 20 calories 10 inchworms with pushup 10 groiners with reach Review: Hang Squat Clean technique with dumbbells EMOM x 16: 1.) Right arm: 5 Single-Arm DB Hang Squat Cleans 5 push press 2.)