WARM-UP 1 ROUND 10 Air Squats 5/5 Cossack Squats 10 Calf Raises 10/10 Ankle Circles 10 Kang Squats 10 Jumping Air Squat Into… 2 ROUNDS 20 Single Unders→ Dubs 10 […]

WARM-UP 2 ROUNDS 5 Push Up to Down Dog 10 Good Mornings 5/5 Spidermans w/ Twist 1:00 Cardio of Choice Into… 2 ROUNDS 10 KB Deadlifts (RND 2: 10 RKBS) […]

WARM-UP 1 ROUND 10 Up Down Down Dogs 10 Groiners 20 Pike Shoulder Taps 10 Pogo Hops Into… 1 ROUND 8 Cat Cow 8 Bootstrappers 8/8 Half Kneeling Plate Press […]

WARM-UP 2 ROUNDS 1:00 Bike (EZ-MOD Pace) 10 Scap Ring Rows 6/6 Single Arm Ring Rows 10 Deadbugs Into… 1-2 ROUNDS (Time Permitting) 12/10 Cal Bike 10 Scap Pull-Ups 5 […]

WARM-UP 1-2 ROUNDS 6 Push-Up to Down Dog 6 Alt. Elbow Punches 6/6 Sciatic Nerve Flosses into… AMRAP x 6 MINUTES 6 Barbell Goodmornings 6 Alt. Deadbugs 6 Hang Muscle […]

WARM-UP AMRAP x 5 MINUTES 8/6 Cal Bike 10 Scap Push-Ups 10 Alt. Plank or Pike Shoulder Taps 5/5 Single Arm DB Deadlifts Into… AMRAP x 5 MINUTES 8/6 Cal […]

WARM-UP 1 ROUND 200 M Run 10/10 Leg Swing 10 Calf Raises 10 Alt Shoo the Chickens 10 Alt Open the Gate hip openers Into… 2 ROUNDS 1:00 Row 30 […]

WARM-UP 1 ROUND 5 Up Dog-Down Dogs 10 Groiners 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 8 Good Mornings 8 Cossack Squats 8 Hang Muscle Cleans 8 Ring […]

WARM-UP 1:00 Bike into… 1-2 ROUNDS 5/5 Ankle Circles 10 Forward Arm Circles 10 Up-Downs 10 Backwards Arm Circles 5 Lunge-Lunge-Squat Into… AMRAP x 5 MINUTES :30 Bike Sprint 5 […]

WARM-UP 1 ROUND 5 Inchworm + Push Up + Bootstrapper 10 Scap Push Ups 5/5 Moose Antlers 10 Air Squats 5/5 Spiderman Twists 10 Dead Bugs Into… 2-3 ROUNDS 8 […]