WARM UP:

5 MINUTE BAREFOOT JUMP ROPE
3 X 2 MINUTE BAS RUTTEN ALL AROUND WORK OUT

WOD:(ALL EXERCISES WITH 20LBS PACK)
1 MILE RUN

5 X RDS
TIRE DRAG BACKWARD
10 STEP UPS
TIRE DRAG FORWARD
10 SLEDGE HAMMER HITS
TIRE CARRY

1 MILE RUN

COOL DOWN:
STRETCH FOCUSING ON LOWER BODY AND LOWER BACK

LUNCH WOD:

5 JUMP ROPE BAREFOOT

5 MINUTE STRETCH

Pull Up Warm Up
5 FRENCHIES
2 X 5 UNEVEN PULL UPS WITH HAMMERS (SWITCH SIDES)
2 X 5 ONE HANDED OFFSET PULL UPS(SWITCH SIDE)
10 X HAMMER PULL UPS
10 KIPPING PULL UPS


3 x Rds(Boots + 60LBS Pack)
25 Wall Balls
15 Jump  Rope
10 Ring Row
COOLDOWN 15 MINUTE STRETCH

PM WOD:

JEANNA'S COMBAT CARDIO AND ADVANCED KRAV CLASS

LUNCH WOD:

5 JUMP ROPE BAREFOOT

5 MINUTE STRETCH

100 PULL UP WARM UP
5 FRENCHIES
4 X 5 UNEVEN PULL UPS WITH HAMMERS (SWITCH SIDES)
4 X 5 ONE HANDED OFFSET PULL UPS(SWITCH SIDE)
15 X HAMMER PULL UPS
20 KIPPING PULL UPS

RUN 30 MINUTES

COOLDOWN 15 MINUTE STRETCH

PM WOD:

JEANNA'S COMBAT CARDIO AND ADVANCED KRAV CLASS