your results...

Warmup: 3 Rounds: Fwd Lung/Bwd Lunge/Squat x5 Deadbugs x10 Ostrich walk x10 6 count burpee x3 Lift: AEMOM x10 3 sumo Deadlifts 20kb swings WOD: 3 Rounds: 15 calories rowing 12 burpee box jumps 9 Dumbbell Front Squats

Warmup: Burgener Lift: 20 Minute EMOM: Power Clean Squat Clean Jerk Cool Down: Group Stretch

Warmup: 1-8-8-1 Ski Erg Team Warmup! Lift: 5 Rounds: 4 Chin-ups 8 Dumbbell Rows 12 Face Pulls WOD: Partner Wod: “Follow the Leader” 21-15-9 Push ups Walking Lunges 21-15-9 Calories Air Squats *Partner 1 does 21 pushups, then partner 2 does 21 pushups, etc…

Warmup: Relay Races! Lift: AEMOMx 10 (Alternating every minute on the minute): 3 Back Squats 8 box step ups WOD: 1 minute shuttle runs 1 minute dumbbell snatch 2 minutes shuttle runs 2 minutes dumbbell snatch 3 minutes shuttle runs 3 minutes dumbbell snatch

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