WODs

warm up
30 alt calf stretches
20 ankle jumps
10 sumo squat stretches
10 hip flow with pop up
20 ankle jumps
10 down dog & seal
10 twisted cross
20 ankle jumps
10 dynamic bridge
10 hip crossover

WOD
a) 3 rounds
10 pause squats 42X1
10 seated leg raises
10 hollow rocks
30sec rest

b) amrap 15min
5 hand release push ups
10 jumping squats
20 shoulder tabs
30 alt split jacks

scaled kneeling hand release push ups

warm up
5 down ups
10 jumping jacks
10 instep stretch + rotation
5 handwalks
5 down dog & seal
5 down ups
10 jumping jacks

WOD
a) for time 100 burpees
*emom 10 reverse snow angels

b) 3 rounds for quality
10 alt bird dogs
30sec arch hold
10 single leg glute bridge/side
30sec top of glute bridge hold

warm up
a) 30 alt calf stretches
10 knee circle/side
10 hip circles/side
10 samson stretches
10 alt instep stretches + rotation
5 down dog & seal

b) pistol squat progression
10 air squats
10 narrow stance squats
10 single leg deadlift/side
10 reverse lunges/side
10 shrimp squats/side
10 pistol squat with anchored foot/side
5 neg pistol squats/side

WOD
a) 3 rounds
6 alt candle stick into pistol
60sec plank hold

b) amrap 10min
10 alt pistol squats
20 sit ups

scaled pistol squat with anchored foot

warm ups
a) 20 jumping jacks
10 alt samson stretches
5 handwalks
10 alt lat stretch
10 twisted cross
10 dynamic bridge

b) 2 rounds
5 scapula push ups
5 push ups
5 pike push ups
10 hollow rocks

WOD
a) 3 rounds
5 knee or feet chair supported strict handstand push ups
10 weighted step ups

scaled pike push ups/step ups without weight

b) for time
10 rounds
10 push up
10 plank hip dips
10 step ups

scaled kneeling push ups

warm up
a) 20 jumping jacks
10 samson stretches
10 sumo squat stretches
20 jumping jacks
5 handwalks + push up
10 twisted cross
10 dynmaic bridges
20 jumping jacks

b) 3 rounds
10 hollow rocks
10 tuck ups
10sec hollow hold
1min rest

WOD
amrap 12min
10 sit ups
10 reverse snow angels
10 squats

warm up
a) 5 down ups
10 samson stretch
10 instep stretch + rotation
5 down ups
10 dynamic bridges
10 hip crossover

b) 2 rounds
20sec on/10sec off
star plank /right
reverse lunge kicks/right
star plank/left
reverse lunge kicks/left

scaled kneeling star plank

WOD
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges

time cap 20min