Warmup: 12 MInutes of

Hip Thrusts x 8,

Reverse Lunge x8

KB Step up x 10

Windshield wipers x 12

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Strength: Back Squat - On the 4 minute x 5 rounds --> 6 reps

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WOD: 30 seconds work: 30 Seconds rest until complete:

10! of

Wallballs,

Calorie Row

Flex Friday!

Warmup: Athlete’s Choice

++++++++++++++++++++++++

Super Set x 6 Rounds

Bench Press x 8

Pendlay Row x 8

Seated DB Press x 8

Chin-ups x 8

Flat Bench DB Flies x 8

KB Pull-Overs x 8

Bench Curl-ups x 8

Warmup: Athlete’s Choice

+++++++++++++++++++++++

Buy-in: 2 minute max distance bear crawl

+++++++++++++++++++++++++++++++++++

Strength/Skill: Squat Clean 20x1

++++++++++++++++++++++++++++

WOD: 12! of

Hang Clean 115/75#

Box Jumps

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Endurance: Meet at ECF @ 530 am

20! of

Calorie Assault Bike

2x single unders