RUNNER’s Warm up Cardio warm up Pvc Strict Press Progression WOD 25 Handstand Push ups 50 Push Jerks 75 Burpees 100 Dying Bugs 125...

Warm up 5 mins CARDIO mix Abs Circle Pvc Hip circuit Bend Over Rows 5x5 WOD 16 min AMRAP Run 1 lap 10 Back Squats (75/115) 10 Pull...

Warm up PT band 357 push ups, sit ups, squats 1 min bar hang 1 min. Hole sit 1 min Wall sit Abs call outs - 4 mins PVC Thruster Pro 5x5...

Warm UP Row 500m Run 2 laps Row 250m Bike 900m Ski erg 450m Row 250m PVC WOD 16 min :30/:30’s 4 Rounds of Box step ups w/ db (35/50)...

Warm up Runners warm up 2 mins Cardio 2 mins cardio Hip Circuit 30 GHD’s 10 Push aways 3x8, 4x6 Bend Over Rows WOD “CHIPPER” 20 Bar Over...

Warm Up Runners (jj, t, p, L) 2 mins of 333’s Push ups TTT’s (toe touches) Monkeys 3 mins Abs - ur choice, switching on :20 10...

Warm up 4 mins PT Band Stretch 1 min Negative pull ups 1 min Hole Sit 2 mins cardio Abstractor PVC WOD 6 Rounds of 7 Thrusters (55/75) 8...