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6-1 box jump overs + parking lot shuffle 6 – 1 Slamball squat jumps + side shuffle + Up Down 6 – 1 Renegade rows/side + side lunges (per leg)

21-15-9 Kettlebell Swings Kb pull throughs **100m Run after each number*** 21-15-9 Burpees + ring rows ***100m Run after each number*** 21-15-9 Box Jumps + single KB Thrusters ***100m Run after each Number***

Warm – up: 10 minutes dynamic movements (arm circles, toe touches, leg swings, cross-hops, rotations, lunges, lateral moving squats)   Tabatta Core (20 seconds work/10 seconds rest x 3 rounds):  bicycles  Curl ups lateral side crunches WOD: 25 min AMRAP: 25 calories 25 push-ups to box  25 sit ups  25

Bridge Run 2 Rounds 10 dowel hinges front rack and squat mobility 3 Rounds: 10 Double KB Swings 2 Min Max effort 3 minute rest 3 Rounds 10 Front Squats 2 Min max effort 3 minute rest

3 Rounds 30 Seconds work/30 seconds rest -rest 2 minutes after each round- Shuttle Runs Lunges with Medball raise Skipping Thrusters Calories Medicine ball Twists Burpees Mountain Climbers Tabatta Hollow Body and SUpermans

Friday Beach day! Warm-up Run(active stretching at each end) 3 rounds: Once through, 30seconds on 30 seconds rest: Squat jumps for distance Push-ups ( on pic nic table) Steps ups (pic nic table) Jumping lunges Tricep dips ( pic nic table) Death marches Run up and down beach together –

Wednesday Warm-up: Ascending ladder: push-up and slam-ball jumps Quad/hip flexor stretch Pec stretches Bird dogs 100 mountain climbers (every 10 do a burpee) 90 skips 80 shoulder taps 70 heel touches 60 lunges 50 calories 40 push-press 30 squats 20 man-makers 10 laps Glute circuit: 4 rounds 6 Split Squats/side

30 Min AMRAP: Sled Pull with Arms 15 Side slamball tosses 10 push-ups Run 1 Lap 16 Reverse Lunges with Medicine Ball Raise 50″ Walk with Medicine ball overhead 15 Medicine Ball Thrusters 50″ Walk back with medicine ball overhead 2 Rounds 30 bicycles 25 crossovers 20 reverse crunches 15

Friday June 17th: Warm –up: 2 rounds: 1 min at each: Ring Rows Lunge Matrix Push-ups 21-15-9 Shuttle Runs DB Snatch Rest 2 mins 21-15-9 Calories Thrusters Rest 2 mins 21-15-9 Burpees Lunges (each leg) 3 Rounds: 6/arm Bent over rows 8 seated strict press 12 Lateral raises Finish with