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Warmup: DROM Skill: Dumbbell clean and press 30 minute workout easy: 1 wall climbs 30 Cal Ski Erg 10 Dumbbell clean & press 10 Box Jumps 30 Cal Row @ 15 minutes, transition RIGHT INTO: 30 shuttle runs 10 box step ups with dumbbells on shoulders (5/leg) 30 cal row

Warmup: 5 minutes easy running (full length of gym) 1 minute spiderman lunges 1 minute lunge with twist 30 second quad stretch/side using a post and your hand to grab your leg 1 minute pigeons 5 minutes easy running (full length of gym) AEMOM x 12: Russian KB Swings x

Warmup: Foam roll upper back, shoulders, lats, triceps, pecs, quads. Shoulder & Hip Mobility Circuit: Wrist Circles Elbow Circles Shoulder circles T-Spine twists Active shoulder hang Leg up, knee grab, reverse lunge + twist Pigeons Groiners Ankle Stretch Strict Pullups: 8 sets of 3 reps Alternating with: 12 band face

Warmup: With a partner: 20 partner wallballs Share 50 calories on the bike Strength: 15 minutes: Back Squat x 6 Walking lunges with a plate press out in front x 12 steps WOD: 42-30-18-9 reps for time of: Wallballs Situps Calories

Warmup: Ski Erg + Inchworms + Hollow Body Rocks 1-5 1 calorie ski erg 1 inchworm 1 hollow body rock… 2 calories ski erg 2 inchworm 2 hollow rocks… Toes to bar: Progressions: Dragonfly x 10 Active shoulders x 10 Beat Swings x 10 Knees to chest OR straight leg