WARM-UP OPTIONAL MOBILITY 5 Up/Down Dog 8 Groiner into Pigeon Pose 5 Quadruped Forward + Backward Hip Circles 10 Cat/Cow Into… 1-2 ROUNDS 50 Single Unders 10 Good Mornings (BB […]

WARM-UP 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press […]

WARM-UP 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB […]

WARM-UP 2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Bootstrappers 10 Scap Pull-Ups :30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS 10 Jump Squats 10 Banded Lat Pushdowns […]

WARM-UP 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups […]

WARM-UP 1 ROUND 10 Hops 10/10 Single Leg Hops 10 Jumping Jacks 10 Alt. Childs Pose Lat Stretch 10/10 Adductor Rocks 10 Alt. Cossack Squats 10 Air Squats 2 ROUNDS […]

Closed for national day of mourning for President Jimmy Carter

WARM-UP ROWING SPECIFIC WARM-UP EMOM × 4 MINUTES :40 Upper Body Only :40 Legs Only :40 Half Slide 1:00 Full Stroke GYMNASTICS WARM-UP 3 Rounds 10 Hollow Rocks 10 Alt. […]

WARM-UP 2 ROUNDS 5 Cat/Cows 5/5 Staggered Stance Good Mornings 10 Scap Push-Ups 10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS 5 Jefferson Curls 5/5 Staggered Stance Deadlifts 10 Knee […]

WARM-UP AMRAP x 8 MINUTES* 100m Run 6 Inch Worms 20 Alt. Line Hops 6 Barbell Strict Press *Athletes should increase their pace every round. STRENGTH (ALL) ON A 12:00 […]