At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks

At gym wod 8-9 am 15-10-5 Db Pushups Db power clean Push press Sit-ups

At gym wod 7-9 am 5 rounds 10 kB deadlifts 8 kB swings squats 4 stay low Cossacks