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Warmup: Bird dog drill with foam rollers Hinge pattern with dowel x 5 10 kb deadlifts 10 active shoulders hinge pattern with dowel x 5 10 kb swings 10 beat swings hinge pattern with dowel x 5 Kettlebell figure 8’s x 10/way 10 pullups or 10 ring rows Lift: 4

Warmup: Dodgeball! Running drills 10 minutes pull-up practice Nicole 0.5 10 minute AMRAP: 200 m run max pull-ups/max ring rows

Warmup: wrists, elbows, front rack position ankle mobility (bands and 45’s) dynamic hip mobility Lift: 5 rounds: Front squat x 5 alternating with: tricep & reach stretch x 3/side WOD: 3 rounds: 1 minute max calories rowing rest 1 minute 1 minute max thrusters rest 1 minute 1 minute max

Warmup: Gymnastics Warm-up Relay Race Technique: 3 rounds: 5 negative strict pull-ups or ring rows 10 pushup position – shoulder taps (5/arm) 10 lat band pulls WOD: 4 rounds: 30 seconds on, 30 seconds off: bear crawl strict dumbbell press calories rowing 3-5 strict hanging leg raises 15-20 air squats

Warmup: Rowing 30 seconds on, 30 seconds rest x 5 sets Burgener + Mobility Snatch Complex EMOM: 12 minutes: above the knee below the knee from the floor “Ab City” Tabatta Hollow Body Hold hollow body for 20 seconds rest 10 seconds 8 rounds! 😀