WARM-UP General (3–4 min) – Just Move & Flow! 2:00 Cardio Choice 1:00 PVC Pass-Throughs 1:00 Empty Bar Bench Press (smooth tempo) Specific (5–6 min) – Start to Prime Bench […]

WARM-UP 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box […]

WARM-UP GENERAL MOBILITY 1:00 Banded Lat Stretch R/L 10 Adductor Rocks R/L 8 Up/Down Dogs 8 Samson Lunges Into.. 2 ROUNDS 8 Up Downs 8 Ring Rows 8 Sit-Ups :20/:20 […]

WARM-UP 2 ROUNDS 5/5 Moose Antlers 10 PVC Pass Throughs 10 Behind the Neck PVC Presses Into… AMRAP x 6 MINUTES 6 Push-Ups to Down Dog 6 PVC Scarecrow Snatches […]

WARM-UP 1 ROUND 200m Run 25’ High Kicks 25’ Walking Samson Stretches 40 Single Unders 20 Single-Single-Double Unders 200m Run Into… 1-2 ROUNDS (Time Permitting) 8/8 Single KB DL :30/:30 […]

WARM-UP 1 ROUND 8 Plank to Pike 8 Scorpion Stretch 10 Elbow Scap Push-Ups* 10/10 Deficit Calf Raises​ Into…​ 1 ROUND 20/20 Single Leg Single Unders 10 Tuck-Ups 10 Scap […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Deep Squat Ankle Rocks MIN 4: :20/:20 Adductor Rock Backs […]

WARM-UP 2 ROUNDS 30 Jumping Jacks 10 Elbow Punches 10 Ring Rows 7-10 Scap Pull-Ups* *RND 2 complete Kip Swings. Into… 2 ROUNDS (RND 1=PVC / RND 2= BB) 5 […]

WARM-UP 2:00 Cardio Choice (1:00 Easy / 1:00 Moderate) 2 SETS Static Hold Prep: :20 Bulgarian Split Squat Hold :20 Glute Bridge Hold :40 Wall Sit — knees at 90°, […]