Happy Sunday everyone! Spend this rainy Sunday rolling out and stretching!

The arm up hip bridge holds will go up to 45 seconds each leg this week. The running will go up to 900 meters as well.
Monday is deadlifts and rounds of ball slams, push ups, and running.  Tuesday is front squats then Tabata DB hang squat cleans and toes to bar.  Wednesday is running then intervals of doubles, swings, and dips.  Thursday is turkish get ups and a bodyweight recovery countdown WOD. Friday is DT combined with running. Saturday is the classic name WOD of Fight Gone Bad which includes one minute of work with wall balls, deadlift high pulls, box jumps, push press, and cal row. 
Have a great week!