WARM-UP Bike Tabata 4 RNDS (:20 ON/ :10 OFF) Into… 1 ROUND 10 Banded Pass Through 10 Banded Pull Aparts 10 Banded Bent Over Row 10/10 Banded Sword Pull 10 […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Alt. 90/90 Hip Rotations MIN 2: :20/:20 Sciatic Hamstring Floss MIN 3: Wide Stance Good Mornings MIN 4: […]

WARM-UP 2 ROUNDS 50 Single Unders 20 Plank Shoulder Taps (Pike Position RD2) 12 Elbow Punches 8 BB Strict Presses Into… 1 ROUND 30 Single-Single-Doubles 2 Half Wall Walks 5 […]

WARM-UP 1 ROUND :30 Legs Only Rowing :30 Leg + Body Rowing 1:00 Full Body Rowing Into… EMOM x 4 MINUTES (:30 ON/ :30 OFF) MIN 1 – SPM 22-24 […]

WARM-UP 1 ROUND 100m PVC Overhead Run 10 90-90 Hip Rotations 10 Scap Pull Ups 10 Ring Rows Into… 1 ROUND 100m Run 10 PVC Pass Throughs 10 Cossack Squats […]

WARM-UP AMRAP x 5 MINUTES 40 Single Unders 10 Scap Push-Ups 5 Push-Up to Down Dog 5 DB Goblet Squat 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Double […]

WARM-UP 2 ROUNDS 1:00 Bike 10 Groiners 20 Plank Shoulder Taps 10 Scorpion Stretches Into… 1 ROUND :45 Hard Bike 12 Up Downs 16 Walking Lunges :45 Plank WORKOUT (ALL) […]

WARM-UP 2 ROUNDS 10 PVC Passthrough 10 BTN Push Press 10 MB Deadlifts 10 MB Squats 10 MB Press 5/5 MB Around the World Into… 1-2 ROUNDS 10 PVC Snatch […]

WARM-UP 3 ROUNDS 1:00 Row (EZ – Mod – Workout Pace) 10 Deadbugs* 10 Step Ups 6/6 KB Suitcase Deadlifts** *Round 2 – Bird Dogs, Round 3 – Sit-Ups **Round […]

WARM-UP 1 ROUND 200m Run 10 Toe Touch Jumping Jacks 10 Up-Downs 100m Run 10 Toe Touch Jumping Jacks 5 Burpees Into… 1-2 ROUNDS (Time Permitting) 6 SLOW Deadlifts 8 […]