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Warm-up Coaches Choice! Strength 3 sets, 6 reps of each: Rear foot elevated split squat 1 ¼ Split Squat Goblet Squat @222 1 min rest Hero WOD “Loredo” 6 rounds for time: 24 air squats 24 leg & hip raises 24 walking lunges 24 down ups or 400-meter run (2

Warmup 1 round as a group, 1 round on your own, 60s at each: 1. Crossbody stars 2. Reverse lunge (not all the way down) + high knee rotation 3. Self hug shoulder swings 4. Standing single leg swings 5. Standing cross-body crunch 6. Reverse lunge + rotation 7. Plank

Warm-up 3 rounds, 6 reps of each: 1. Cat & camel 2. Pigeons 3. Groiners 4. Scorpions 5. Iron cross 6. 30-sec air jog into 7. 20-sec butt kickers into 8. 10-sec high knees Strength Every 90s x5 sets: 20-30s Parallel squat hold, right into 5 Jumps for maximum height

Warm-up 15 minutes: 1 min inchworm walkouts + 3 scap. push-ups 20 band pull-a-parts 5 single arm object deadlifts + 5 bent over rows each side 20 second plank front/side/side Strength 3 sets: In 1 minute: 3-5 Clapping push-ups + 3-5 Yoga push-ups + 3-5 Hand release push-ups, 30s rest,

<strong>Warmup</strong> 10 minutes, towel warmup: 10 towel pass-throughs 10 towel RDL 10 towel bent over rows 10 towel single leg hamstring curls 10 towel ab rollouts or 60-second plank <strong>Strength</strong> EVERY 2 MIN X 5 SETS: 6-8 (A/B/C/ movement) right into 30-sec front body hold A)Single-Leg Hip Hikers off Couch

AMRAP in 45 min: 90 Mountain climbers 30 Strict HSPU / Weighted Pushups 90 Double-unders / Skipping / Jumping jacks 30 Alternating Pistols / Weighted Squats 90s Jog / Machine 30 Db snatch / Backpack clean and press

Warm-up What you need: Yoga mat 2 Rounds: 20 Side crunch bird dog 10 Pike-ups 20 Bent snow angel 10 Glute bridge shoulder flexion @light weight/bottles Strength What you need: KB/DB/Barbell or Backpack, Stretch band or light DBs or bottles, Table 30-minute circuit: (First 15 min) 10 Bent over row

Warm-up What you need: Yoga mat 2 Rounds: 20 Glute bridge 20 Thoracic bridges 20 Reversed lunges 20 Air Kang squat Strength What you need: Empty wall space Min 0 to 6: 100 Jump squats Min 6 to 12: 100 Jumping switch lunges Min 12 to 15: Max wall sit

Warm-up What you need: Yoga mat 10 min 4x Bodyweight complex: Up to 1 leg down dog to 1 knee tuck to 360 bridge 8 Half candlesticks to floor L sit 1 to 2’ Active rest as needed (Walk/Jog/Skip/Machine) Strength What you need: Chair/Box, KB/DB/Backpack for weighted situps, Floor slider

Warm-up What you need: Yoga mat For 7 min: 20 Straight leg swing 20 Single leg toe touches 20 Twisting side plank 20 Calf raises from a squat position Strength What you need: Nothing! EMOM x12 1. 5 to 7 Max height standing jumps, Air jog for remaining time 2.