WARM-UP AMRAP x 4 MINUTES 5/5 KB Suitcase Deadlifts 20 Single Unders :15 Bar Hang 100m Run Into… AMRAP x 4 MINUTES 25m Suitcase Carry 10 Double Unders :15 Plank […]

WARM-UP 2 ROUNDS 1:00 Row 10 Scap Push-Ups 10 BW Good Mornings 8 Samson Lunges 6 Bootstrapper Squats Into… 2 ROUNDS 12/10 Calorie Row 6 Push-Ups 10 Russian KB Swings […]

WARM-UP 4 SETS MOVT 1 – :15 Jumping Jacks MOVT 2 – :15 Up-Downs MOVT 3 – :15 Shoulder Taps MOVT 4 – :15 Push-Ups *SET = MOVT 1-MOVT 4. […]

WARM-UP 2 ROUNDS 10 Up-Downs 10 Glute Bridge-Ups 10 Tuck-Ups 10 Scap Push-Ups 10 Push-Ups Into… 1 ROUND 5 Above the Knee Deadlifts 5 Below the Knee Deadlifts 5 Deadlifts […]

WARM-UP AMRAP x 6 MINUTES 6 Scap Pull-Ups 6 DB Overhead Tricep Extensions 6 Alt. Step-Ups (option to add DBs in the Farmer position) 6/6 SA DB Bent Over Rows […]

WARM-UP 2 ROUNDS 50 Single Unders 10 KB Deadlifts 5 Push Up to Pike 10 Groiners Into… 2 ROUNDS 30 Double Unders 10 Russian KB Swings 5 Hand Release Push […]

WARM-UP Bike Tabata :20 on/ :10 off (4 rounds) 1 ROUND 10 Banded Pull-aparts 5/5 Sword Pulls 10 OH Banded Pull-aparts 10 Band Pass Throughs 10 Behind-the-Neck Strict Press Into… […]

WARM-UP 2 ROUNDS 1:00 Row 10 Back Rack Good Mornings → BB RDL in RD2 10 Tuck-Ups 10 Scap Pull-Ups 1 ROUND 1:00 Row 10 BB Deadlifts 10 V-Ups 10 […]

WARM-UP 4 SETS (:15 e/ MOVT) MOVT 1 – Mountain Climbers MOVT 2 – Groiners MOVT 3 – Lunges MOVT 4 – Up-Downs 1 SET= MOVT 1-MOVT 4. Into… 2 […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Samson Lunges MIN 2 – Yoga Push-Ups MIN 3 – Jefferson Curls w/ Wall Ball MIN […]