WARM-UP 1 ROUND 400m Run 5 Inchworm Push-Ups 10 Squat Jumps 10/10 Single Leg Glute Bridge Ups Into … 2 ROUNDS 200m Run 5 Strict Press 10 Front Squats 5 […]

WARM-UP 2 ROUNDS 10 Alt. Elbow Punches w/Empty Barbell 5/5 Glute Dominant Step-Ups 10 SLOW Alt. Deadbugs 5 Jefferson Curls Into… 2 ROUNDS 10 Empty Barbell Deadlifts → 10 Empty […]

WARM-UP 2 ROUNDS 1:00 Row 15 Hollow Rocks 16 Alt. Supermans 10 False Grip Ring Rows 10 Scap Pull-Ups 2 ROUNDS 1:00 Row 10 Kip Swings :10 Top of Dip […]

WARM-UP 2 ROUNDS 10 Air Squat 10 Good Morning 10 PVC Pass Through 5/5 Around the World Into… 1-2 ROUNDS (Time Permitting) 7 Hang Muscle Snatch* 7 Behind the Neck […]

WARM-UP AMRAP x 4 MINUTES 8 Toe Touch Jumping Jacks 4 Alt. BW Lunges 4 Scap Pull-Ups :10 Knee Tuck Hang or L-Hang Hold Into… AMRAP x 4 MINUTES 20 […]

WARM-UP 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 8 BB Strict Press Into… 2 ROUNDS 15 Toe Touch Jumping Jacks […]

WARM-UP 1-2 ROUNDS 1:00 Bike at RPE 5 5 Inch Worm into Up/Down Dog 5/5 Groiner with Twist 5/5 Cat Cow 10 Alt Arm Lifts in Child’s Pose 6 Super […]

WARM-UP 1-2 ROUNDS 100m Run 5 Push Up to Down Dog 10 Kang Squats 15 Air Squats Into… 2 ROUNDS 100m Run 8 PVC Snatch Deadlifts 8 PVC Hang Muscle […]

WARM-UP 1 ROUND 10 IYT’s 20 Banded Dante Rows 15 Straight Arm Banded Lat Push-Downs 15 Supinated Band Pull-Aparts Into… 2-3 ROUNDS (Time Permitting) 1:00 Row 10 SLOW Ring Rows […]

WARM-UP OPTIONAL MOBILITY ROUND 6/6 Thread the Needle 6/6 Moose Antlers 6/6 Book Openers 12 Alt. Scorpion Kicks 6 Yoga Push-Ups Into… 2 ROUNDS 12 Alt. Cossack Squats 12 Kang […]