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WARM-UP: 8 x (:20 Easy Machine + :10 Hard Machine) 20 Scorpions 10 Prone Angels 5 Inch Worms STRENGTH: EMOM 12 of: ODD: 5 Bench

WARM-UP: 1:00 KB Ankle Stretch, each side 1:00 Banded Shoulder Traction, each side 2 x 5 Fire Hydrants, each direction, each leg 5 Bird Dogs,

WARM-UP: 2 x 300m Easy Row + 100m Hard Row -then- 20 Iron Cross 20 Glute Bridge 10 Slow Cat Cow -then- 2 x 10

WARM-UP: 2 x 10 Shoulder Taps from the High Plank 10 Spiderman Lunges 2 x 10 Push-ups 10 Wall Facing Squats (hands over head. Pause

SUNDAY FUNDAY WITH COACH JAMIE! WARM-UP: 100 Single Unders 2 x 10 Jump Squats 10 Cossack Squats 10 Iron Cross 10 Scorpions BB WARM-UP: 3

WARM-UP: 1:00 Easy Machine :40 Moderate Machine :20 Hard Machine -then- 20 Iron Cross 20 Glute Bridge 20 Scorpions 20 Prone Angels -then- 2 x

WARM-UP: 400m Run -then- 10-1 Lateral Band Steps, each side -then- 2 x 10 Curtsey Squats 10 Cossack Squats STRENGTH: 5 x 4 Back Squat

WARM-UP: 2 x 5 Single Arm KB Windmill, each side 5 Single Arm Ring Row, each side 2 x 5 Muscle Snatch w/ Empty Bar