Warmup: 10 minutes of

10 lateral bench step overs

10 Ring rows

10 super mans

10 elevated pushups

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WOD: 5 Rounds for Time

20 Calorie Row

20 Air Squats

20 Calorie Bike

20 Ab Mat Situps

20 Jumping lunges

400 meter run

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength: Deadlift 3x10

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WOD: OTM x 12 minutes:

5 Deadlifts,

5 Burpees

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: Hip Flexor Banded Figure 4 Drill

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WOD: 2, 3 or 4 x 1 mile run

rest = 1/2 work

(example: 8 minute mile = 4 minutes rest)