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GENERAL WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Forward & Lateral Leg Swings (10-15 reps each) 4) PVC Pipe Arm Rotations or Arm Circles (10-15 reps) 5) Walk Out Stretch Series

ACTIVATION WARM-UP 1) Wall bugs or Bird Dogs, 5 reps R/L x 3 sets 2) Side Plank Variation (dealer’s choice; 30s hold R/L – 2X’s) 3) T-Spine Superman’s, 10s hold x 3 sets 4) Glute Bridge w/5s Hold at Top, 5 reps x 3 sets 5) Single Leg RDLs, 5 reps R/L x 3 sets

STRENGTH/SKILL (Based on the equipment you have available, choose either the Strength OR Skill programmed below)

STRENGTH: Snatch, 5 x 5 sets @ 70-75%

SKILL: PVC Pipe or Broom Stick Reverse Grip OHS Hold, 20s On/10s Off – 8X’s

WOD 1: Perform a 15-minute AMRAP:

• Strict Pull-Ups, 10 reps

• Burpees Over Bar, 10 reps

• Barbell PB Lunge (bar on back), 20 reps (10 R/L, 95/65)

WOD 2 (minimal equipment): Perform a 15-minute AMRAP:

• DB Plank Row, 10 reps (5 R/L)

• Burpees Over DB’s or Object, 10 reps (hold one DB/KB centrally)

• DB/KB Goblet PB Lunge, 20 reps (10 R/L)

WOD 3 (no equipment): Perform a 15-minute AMRAP:

• Bent Over Row w/Laundry Detergent (or other gallon sided jug), 10 reps

• Burpees Over Object, 10 reps

• PB Lunge, 20 reps (10 R/L)

CARDIO CASH OUT (With all the extra time, why not extra cardio!)

1) Interval Run: (Light Jog 25% pace, Run 50-75% pace, Sprint 100% pace)

Repeat the following sequence for 12-minutes for ME distance

MIN 1-4: Run, 30s + Light Jog, 30s

MIN 5-10: Sprint, 10s + Run, 20s + Light Jog, 30s

MIN 10-12: Sprint, 10s + Run, 10s + Light Jog, 20s

2) Jump Rope: Accumulate the following:

- 100 Singles

- 50 R/L One Legged Singles

- 100 Double Unders (50 attempts)

**Every Break = 20s Hollow Body Hold

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Tabata Flutter Kicks (20s On/10s Off – 8X’s)

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)