Warm Up
3 Rounds
5 Burpees
10 Thrusters
10 Pull Ups

Mats
Ladders

WOD – Death By Burpees
5 Minutes Max Reps Burpees

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
><Heel To Heel

Educate Ball Cleans 3×10
Educate Clean 5×5

WOD- Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

IN CLASS
Warm Up
1600m Run

WOD
10 Minute Weighted Walk
try caring a 40-50lb Weight for 10 Minutes
any way possible.

Hypertrophy Pairing
200 KB Bench Press
200 Bicep Curls

AT HOME
Warm Up
1600m Run

WOD
10 Minute Weighted Walk
try caring a 40-50lb Weight for 10 Minutes
any way possible.

Hypertrophy Pairing
200 Weighted Bench Press
200 Bicep Curls

Warm Up
Dynamic Warm Up
25 Butt Kickers
25 High Knees
10 Standing Broad Jumps
25 Push Ups
25 Sit Ups

WOD
For Time
1 to 10 rounds Use multipliers of:
1 Burpee
2 Mountain Climbers
3 Sit Ups

Warm Up
Fast Forward to minute 4
you will need a towel or rubber band for this video

WOD
You are going to walk for 35 minutes
You will be carrying an object weighing more than 10 lbs.
Anything up to 25 lbs
Do not use a back pack. Any other way is fine
Once you start do not put the object down for 35 minutes.

WOD
Run 3 Miles.
Track your Run.
Log Your Time
Now You have a 3 Mile Route.

Warm Up
Find a tree branch you have to jump to grab and get up and over it 15 times

WOD
21-15-9
Push Ups
Sit Ups
Air Squats