Workout of the Day (WOD)

Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 2) AMRAP 5: – 4 Plank Walk-outs – 4 each

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Prep Equipment Required: Foam roller, light/medium band, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 3 each Spiderman Lunge 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Star Plank – 10s Curl-up 3) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total

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Prep Equipment required: Foam roller, medium band 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 10 each Band X-Walks – 5 Goblet Squats – 5 each Goblet Reverse Lunges

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Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations – 5 each Banded Bird Dogs 3) AMRAP 4 at

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 2 each Spiderman Lunge 2) 2 Rounds: – 1 Bird Dog Hold 10s – 1 each Side Plank 10s – 1 Curl Up 10s 3) AMRAP 4: – 2 each Shin Box + Forward

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Prep Equipment required: Foam roller, plyo box 1) Foam Roll wherever you need it x 2:00 each 2) 1 Round: – 5 each Spiderman Lunge 3) 3 Rounds: – 4 Yoga Push-ups – 5 each Box Step-ups – 60s Row increasing pace A. In Teams of 3 AMRAP 0:00 – 25:00 15 Box Jump Step

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Prep Equipment required: Foam roller, medium/light band, light KB 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 4) 3 Rounds: – 6 each KB Push Press –

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Prep Equipment Required: Foam roller, light/medium band, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 3 each Spiderman Lunge 2) 2 Rounds: – 10s each Bird Dog Hold – 10s each Side Plank – 10s Curl-up 3) 1 Round: – 30s each Barbell Shoulder/Lat Stretch – 30s each Barbell Front

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Prep Equipment Required: Foam roller, light KB, medium band 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 5 each Shin Box + Forward Fold 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 3

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Prep Equipment required: Foam roller, light band, light KB, jump rope 1) 1 Round: – 30s each Three-way Thoracic Spine Foam Roll – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 3) 3 Rounds: – 6 each Split Stance

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Prep Equipment required: Foam roller, light/medium band, light KB 1) 1 Round: – 60s each Foam Roll Quads & Adductors – 2 each Spiderman Lunge 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) AMRAP 4: – 2 each Shin Box +

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Prep Equipment required: Foam roller, light KB, medium/light band 1) 1 Round: – 60s each Foam roll Thoracic & Lats – 5 Upward to Downward Facing Dog + Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 3) AMRAP 5 at a slow pace: – 4 Yoga

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Prep Equipment required: Foam roller, medium/light band, 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 1 Bird Dog Hold (Same Side) 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3

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Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Elephant Walk – 10 Banded Glute Bridges – 10 Goblet Squats A. With a 25 minute clock

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Prep Equipment required: Foam roller, light band, light KB, Jump rope 1) 1 Round: – 30s each https://www.youtube.com/watch?v=1E69Qtvn3SA – 5 Upward to Downward Facing Dog w Toe Touch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 each Thoracic Rotations 4) 3 Rounds: – 20 Ft Reverse Bear Crawl – 6 each

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