​Warm-up and cool down for 5-10 minutes each
 
Complete 3 Rounds with the best form possible
10 Pistol Squats
20 Jumping Lunges (1-2)
10 Side Plank Dips L & R
20 Mountain Climbers 1-1
25 Crunches
15 Lying Leg Raise
 
4 Rounds 45s Work 15sec Rest
Burpee
Plank hold
Split Squats
Hindu Push Ups
Suicide Tap Downs 

​Warm-up and cool down for 5-10 minutes each
 
Complete 10 Rounds for Time!
10 Super Man Burpees
10 Flutter Kicks 1-1
10 Full Sit Ups
10 Plank Jacks
10 Super hero lunges 1-1
10 Reverse Crunch
10 Full Sit Up
10 Russian Twist 1-1
100 M Run
10 Wide Push Ups 

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​Ingredients:
 

• 6 Tbsp Olive Oil
• 2 lemons, 1 thinly sliced, 1 juiced
• 4 tsp minced garlic
• 1 tsp kosher salt
• ½ tsp freshly ground black pepper
• ¾ pound trimmed green beans
• 8 small red potatoes, quartered
• 4 boneless, skinless chicken breasts

 
Directions:
 
Coat a large baking dish with 1 tbsp of the olive oil. On the bottom of your dish, arrange lemon slices in a single layer.
 
Combine the remaining oil, lemon juice, garlic, salt, and pepper in a large bowl. Coat the green beans, potatoes and chicken in the oil mixture. Start by adding the green beans first. Toss to coat. Then, using tongs, remove the green beans and place them on top of the lemon slices.
 
Next, add the potatoes to the olive-oil mixture and toss to coat. Using your tongs again, arrange the potatoes over the green beans, along the inside edge of the dish. Last, coat the chicken in the oil mixture and place in your dish. Pour any remaining olive-oil mixture over the chicken.
 
Cook at 350°F for approximately 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm.
 
(Credit: http://lilluna.com/lemon-chicken-with-veggies/)

Warm-up and cool down for 5-10 minutes each 
 
CHALLENGE WOD 
 
200 M Run 
20 Squat Jumps  
20 Jumping Jacks 
20 Alt Lateral Lunge + Front Raise  
 
300 M Run  
30 Walking Lunges 1-1 
30 Jumping Jacks   
30 Reverse Crunches 
 
200 M Run 
20 Squat Jumps  
20 Jumping Jacks 
20 Alt Lateral Lunge + Front Raise  
 
100 M Run  ​

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