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Warmup: Burpee Medicine Ball Game 5 rounds: 6 dumbbell front rack squats 12 walking lunges with dumbbell in front rack (6/leg) “Tavia with a twist” 30 reps of each: -Ring Rows / Pull-ups -calories – thrusters -box step ups -kb swings *Every minute on the minute, STOP, and do 3

Warmup: Burgener + Mobility WOD: 7 minute AMRAP: 7 box jumps 14 push-ups 14 dumbbell snatches (7/arm) 7 minute REST 7 minute AMRAP: 7 strict pullups 14 shuttle runs 14 med ball / slam ball squat clean to throw’s

Warmup: Shoulder Circuit: -foam roll shoulders and lats -lat stretch on ground, and pec stretch -scorpions -partner med ball throw circuit x 1 Technique Work: 3 rounds: Hollow body rocks x 10 Beat swings with technique balls (each round increasing complexity of pullups) 30 second pec stretch WOD: Team Cindy

Warmup: Walk + Run Walk up to the fence (gym to the DCT Chambers) Run to the park and back to the fence (from DCT Chambers to Sawicki Park) Walk down to the gym (DCT Chambers to the gym) Mobility Circuit: Calves Wall hinge 3 rounds: Plank walks (length of

ROWLING Partner Warmup! With: burpees ostrich walks ring rows air squats Lift: 4 rounds: Dowel hinge x 6 Bent over rows x12 Banded good mornings x12 WOD: 30 burpees 1 lap running 20 burpees 1 lap running 10 burpees 1 lap running

Warmup: Ski Erg: groups of 3-5 / ski erg Go from 1 stroke each, up to 10 strokes, back down to 1! 1-10-1 4 rounds: 10 ring rows 20 pulls of the sled with upper body only WOD: 3 rounds: 1 minute max ski-erg 1 minute rest 1 minute max