Warm up Bands - lunge walks, T, bow n arrow Cardio - 4 mins 20 Monkey Jumps Abs Circle PVC CLEAN PRO WOD 4 wall Walks 16 P. Cleans...

Warm up 4 mins Cardio 1 min hole sit 3 mins band/static stretch 1 min bar hang 2 mins 1/2 Tabata Dying Bugs 1 min plank hold PVC 1-arm...

Warm up Cardio 4 mins Cardio Octagon 30GHD’s 1 min cardio Abstractor PVC FLOOR presses 4x6 Thruster 5x5’s WOD 16 min EMOM 4 mins 8...

Warm up 2 Rounds if: 30 JJ’s 20 Pogos 10 Burpees Michael Phelps Pvc Shoulder Press 5x5’s :30 Bar hang Deadlift pro 8,6,4,2 WOD 40...

Warm up 4 mins cardio Partners: Wall ball tosses basketball, soccer, rugby 20 push ups PVC Floor Presses (like bench) 4x6-8 WOD 3 Rounds...

Warm Up 2 mins stretch 3 mins cardio 4 min AMRAP of 3 wall Balls 3 mules 1 min hang 1 min hole Sit WOD 10 minteks of 6 power sSnatches 4...

WOD 4 Rounds of: Run 1 lap 8 Power Cleans (75/115) 7 Hand Stand push ups 6 box Junps Then, 2 mins ax cleans!!!