WARM-UP 20’-25’ LINE DRILLS 10/10 Side to Side Leg Swings 10/10 Front to Back Leg Swings Hamstring Scoops Hip “Open the Gate” Hip “Close the Gate” High Knees Butt Kickers […]

WARM-UP 400m Run Into… 2 ROUNDS 10/10 Single Leg Glute Bridge Ups 10 90-90 Hip Rotations 10 Boot Strappers Into… 2 ROUNDS 10 Goodmornings* 10 Elbow Punches 10 Back Squats […]

WARM-UP 1-2 ROUNDS 5/5 Ankle Circles 5/5 Leg Swings 10 Alt. Hip Openers 15 Tib Fib Raises 20 Bounding Hops Into… 2 ROUNDS 200m Run 20 Alt. High Knees 10 […]

WARM-UP 1 ROUND 5 Inchworm to Push Up 5/5 Moose Antlers 5/5 Half Kneeling A Frame Stretch 5 Tempo Push Ups 5Boot Strappers 2:00 Row* Into… 2-3 ROUNDS 8 Strict […]

WARM-UP 2 ROUNDS :45 Bike 10 Step-Ups* 10 Tuck-Ups 5 Kip Swings *RND 2 complete taller Step-Ups. Into… 2 ROUNDS 10/8 Cal Bike 8Knees to Chest 6 Box Jumps WORKOUT […]

WARM-UP MOBILITY ROUND 10 Cat/Cows 10 Groiners 8 Samson Lunges 6 Bootstrappers Into… SPECIFIC WARM-UP 2 RDS 10 Barbell Good Mornings 10 Air Squats 10 BW Lunges 5/5 SA DB […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. 90/90 Hip Rotations MIN 2 – Alt. Samson Lunges MIN 3 – Yoga Push-Ups MIN 4 […]

WARM-UP Rowing Warm-Up EMOM x 5 (:40/:20) I- Arms only Rowing II- Arms and Body III- Half Slide IV- Full Row SPM (20-23) V- Full Row SPM (25+) Into… 2 […]

WARM-UP 200m Run Into… 2 ROUNDS 10 KB Deadlifts 10 Ring Rows 10 Scap Pull-Ups Into… 200m Run Into… 2 ROUNDS 10 Russian KB Swings* 8 Kip Swings 6 Jumping […]

WARM-UP 2 ROUNDS 1:30 EZ Bike 10 Bootstrappers 10 Groiners 5Up/Down Dogs 10 Cossack Squats Into… 1 ROUND 1:00 Mod Bike 15 Air Squats 10 Elbow Punches 5 Hang Muscle […]