PRE: 3 Sets: 12 Barbell Back Rack Reverse Lunges (Athletes choose a heavy load), 10 Dual DB Floor Press (50/35), 20 Plank Shoulder Taps (Feet elevated)

WOD: AMRAP 20:

-30 Knees-to-Elbow

-800m Run

POST: 2 Sets: 25 GHD Hip Extensions, 10 Banded Lat Pulldowns, :30 Side Plank/side

PRE: 3 Sets: 50m Prowler Push, 12 BB Bent Over Rows (115/85), 12 WP Lateral Box Step-Ups (6/side)

WOD: 5 Sets, On a 3-minute clock, complete:

-500/400m Row/Ski (26/20 Cal Bike)

-8 Burpees Over DB

-In the remaining time, AMRAP: Alt. DB Snatches (50/35)

*2 minute rest between rounds.

POST: 2 Sets: 25 Rower seat knee tuck ins, 20 Unweighted Russian Twist

PRE: Sumo Deadlift 10-8-6-4-2 *Build to a heavy set of 2, 15 RB Pull-aparts after each set.

WOD: For time: 5 Rounds:

-48 DU (x2 Singles)

-8 Back Squats (155/105)

-6 Wall Walks

POST: 8 Rounds Alt. Tabata (:20/:10): V-ups, Hollow Rocks