Warm-up 3x 20 Walking Lunges 10 Jump Squats :30 Pec stretch :20 Wall Shoulder stretch A. 4 sets: 5 pushup 5 tempo (:3 sec down,

Warm-up 3x 40 High knees 20 Calf Raises 10 Airsquats :30 Lunge Stretch A. 5 rds for time: 10 Medball Clean or 30 Airsquts 20

Warm-up 3x 15 Jumping Jacks 10 Squat Therapy Bear Crawl 20ft :30 Lunge Stretch A. AMRAP 3 10 V-up or Tuck-ups 10 DB or KB

Warm-up 3x 20 Calf Raises 10 Banded Good Mornings or Hamstring stretch 10 Leg Kicks- Forward and Lateral A. For time: 400m or 2min Run-Buy

Warm-up3x 15 Jumping Jacks 40 High Knees (count ea knee as one) :30 Lunge stretch :30 Pec stretch (use door jam for this) A. 2

A. 4 Sets: 10 Bulgarian Split Squats- ea leg 1 Min Plank hold B. EMOM until can’t complete with-in min Min 1- 1 Airsquat+1 Burpee

A. Back Squats 5×3 B. 5rds for time: 10 Thrusters (95/65) 200m Run

A. Split Jerk 4×2 B. 4 Rds for time: 10 HSPU 10 Cal Row