Warm-Up-12 min 10 Air Squats 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 5 Empty-bar Back Squats 3 x 6 Pause Squats (2-sec pause) Back Squat – 15 min Build to 5 x 4 @ moderate load Rest 90 sec between sets Accessory – Superset x 4 rounds 7 Bulgarian Split Squats (each leg) 12 Curtsey Lunge with a KB 1 min max rest AMRAP 12 Min 10 KB Swings 8 goblet squats 8 devils Presses 20 DBL Under or 40 Single

Warm-Up 8 sit-ups 8 reverse lunges 50 single jump rope Workout Prep: :3 rounds 6 DL (light) 6 hanging knee raises 6 med ball cleans Team WOD- Split reps however you want. 400m burden run (together) 16 deadlifts ( heavy) 30 weighted sit-ups 40 box step-ups with kb Cool Down Stretch

Warm-Up - 2 rounds 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunge twist Deadlift Empty barbell - 10 reps 5, 5, 5, 3 ,3, 3 WOD 4 Rounds 400 m run or 500m row 20m Mtn Climbers 8 db clusters 8 hand release push up 8 wall ball shots COOL DOWN