Jerome Pesito

Warm Up: Run 800 M

Warm Up:  3 Rounds of: 10 Samson Stretches & 20 Walking Lunges

Warm Up:  4 minutes of : 5 Inch Worms and 10 Hollow Rocks Strength & Conditioning: Kettle Bell Swings Find Your Max 5 x 5

Warm Up: 6 Minutes of Singles Unders Skill: Double Unders Kettle Bell Swings Shoulder Press

Warm Up: 4 Rounds of: 20 Sit Ups & 20 Second Planks Skill:  Push Ups

Warm Up:  8 minutes of: 10 Samson Stretches 10 Butt Kicks 10 Inch Worms 10 Mountain Climbers

Warm Up:  600 M Run WOD: For Time: 150 M Run 50 Air Squats 400 M Run 100 Walking Lunges 600 M Run 50 Sit Ups

Warm Up:  5 Rounds of : 5 Push Ups & 10 Mountain Climbers

Warm Up: 4 Rounds of: 20 Sit Ups & 20 Flutter Kicks

Warm Up:  1 Mile weighted Run (25 pound plate) WOD: Every Minute on the Minute for 20 Minutes: 5  Burpees 5 Push Ups 5 Sit Ups If you get caught during that Minute, go run another weighted Mile.