(10 MIN):
200m Row, 30 DU, Singles, or Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 – Right / 5 – Left)
5 Russian Baby Makers
5 Light DB or EB Strict Press
5 Squats

(20 MIN):
Back Squats
3 sets x 5 reps @ a moderate weight
*8 Split Squats (4 – Right / 4 – Left) after each set

Goblet Squats
3 sets x 5 Tempo Reps (5 Seconds Down, 3 Sec Hold, 1 Sec Drive Up)
*8 Split Squats (4 – Right / 4 – Left) after each set

***Athletes will do at least two warm-ups sets and then do 3 x 5 back squats at a moderate weight
***After each set, athletes will do 8 Split Squats. Athletes can do body weight or hold DB

For Time:
21-15-9
Cal Row
Sit-ups
Wall Balls, #20/14
***After each round complete 30 DU
(15 MIN TIME CAP)

*Athletes will complete WOD for time
*Athletes can make necessary modifications

Movement Variations:
*Cal Row:
~Cal Bike or Burpees
*Sit-ups:
~30 sec plank, 20 Sec Plank, 10 Sec Plank
*Wall Balls
~Light Thrusters (Single DB held with both hands or Empty Barbell or Med-ball)
*DU
~60 Singles, 30 Line Hops, or 30 Jumping Jacks