WARM-UP 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 […]

WARM-UP 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single […]

WARM-UP 2 ROUNDS 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 […]

WARM-UP 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS […]

WARM-UP 1 ROUND 8/6 Cal Bike 6/6 Split Squats 6 Push Up to Pike 6/6 SA Ring Rows 8 Ring Scap Pull Ups Into… 1 ROUND 8/6 Cal Bike 8 […]

WARM-UP 400m Run/2:00 of Cardio Choice Into… 1 ROUND 8 Cat-Cow 10 Alt. Groiners 12 Deadbugs Into.. 1 ROUND 8 Moose Antlers 10 Barbell Good Mornings 12 Alt. Bird Dogs […]

WARM-UP 1 ROUND 20 Toe Tap Jumping Jacks 30 Mountain Climbers 20 Shoulder Taps + 10 Scap Push-Ups 10 Scap Pull Ups :30 Single DB Gun Hold Into… 1 ROUND […]

EXTENDED WARM-UP (ALL) EMOM × 8 MINUTES MIN 1 – 3 Thrusters (Build to Workout Weight) MIN 2 – Complete one of the below Complexes… Option 1… 1 Ring Kip […]