Foam Roll:
3 Rounds
10 Air Squats
10 Good Mornings
10 Jumping Jacks
10 Lunges
10 Situps
10 Pushups

Strength:
Squat 1-1-1-1-1-1-1-1-1

Workout:
4x500m Row

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Med Ball Cleans
10 Situps
10 Pushups
10 Ring Rows

Strength: work up to a heavy workout weight

Workout:
10 Minutes EMOM
3 Clean and Jerks

Rest
Then complete as many sit-ups as possible in 5 minutes

Warmup:
Foam Roll
3 Rounds
250m Row
15 Air Squats-work on hip mobility
10 Back Extensions
10 Good Mornings
10 Lunges
3x45 Second Planks

Strength:
Deadlift..work to a heavy set of 5

Workout:
7 Minute EMOM
5 Deadlifts
Rest 3 Minutes
5 Minutes (30 Seconds work/30 Seconds rest)
Burpees

Warmup:
Foam Roll
Planks
Row
Air Squats
Back Extensions
Lunges
Pass Throughs

Strength:
Overhead Squat…work to a heavy single

Workout:
15 Minute AMRAP
20 Overhead Squats
20 Pushups
20 Double Unders