Warm Up

2 Rounds
20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog)
20 jumping Jacks
20 Stork walk (10 each side)
20 Mountain climbers

10 Table Tops
2 Inch worms

WOD

Base Builder 

2 Rounds
Pick a favorite song and do as many Burpees as possible for the entire song
AMRAP  12 min
1 min plank (weighted if possible)
10 Suitcase Deadlifts (5 each side, KB or DB, if using DB just go to mid-shin height)
10 Sumo Deadlift High Pull (KB or DB, if using lighter weight or DB do 5 on each side)
10 weighted Step ups on curb, chair, wall, rock, box, or whatever you can find)

Don’t forget to count the BURPEES for the challenge!!!

Superset all movements 8 x 8

DB PUSH PRESS

DB ROW 

LAT PULL DOWN

PUSH UP

KB DEAD LIFT

Warm Up
3 min easy row
30 stroke pyramid
3 min stretch

MILO MARATHON PREP
Come with your team. practice transitions and sprints.
WOD will be determined by the number of people in class.

Squat Cleans

6 x 2
90-95%

Pendlay Rows

5 x 5

Front Squats

4 x 8