Fall is in full swing and so is this week's ROMWOD. Today is full body routine for your knees, ankles, glutes, hips, upper and lower back, quads, and shoulders.

This routine is lower body focused with lots of time dedicated to the hips, hamstrings, groin, and quads with just a little bit of shoulders thrown in. Everything is held for 2 minutes, not too long and not too short, this ROMWOD is just right!

We have 4 minute dragons on the program today along with stretches for your spine, glutes, groin, hips, IT band, lower back, and shoulders. Counted breathing will keep you focused through these long holds, so settle in.

Joan is coming for you and she will show you no mercy! This warrior series routine will test your mental game and conquer your excuses so that you can be the victor.

We had to name this one after a big lizard because that is basically the whole routine today. We did give you a little bit of shoulders, quads, and knees at the end, but every other minute will be spent in lizard pose.

After you get through today's stretches for you glutes, hamstrings, hips, IT band, lower back, and QLT, you are going to have plenty of time to catch your breath with a long counted breathing session.

You are going to have to be cowboy tough to get through today's 5 minute saddle. Your ankles, knees, quads, and spine are the focus, but we also have stretches on tap for your hips, IT band, lower back, and shoulders.