WARM UP 2:00 Bike, Row, or Jog 3 SETS 10 Air Squats 8 Alt. Cossack Squats (4/side) 10 Alt. Reverse Lunges 8 Empty Barbell Front Squats 10 Alt. Elbow Punches […]

WARM UP 2:00 Easy Bike or Row AMRAP x 6 MIN 6 PVC Pass Throughs 6 Empty Bar Good Mornings 6 Empty Bar RDLs 6 Scap Push Ups 6 Air […]

WARM UP 2:00 Easy Row -into- 2 ROUNDS 30 Single Unders 10 Alt. Leg Swings 5 Inchworms -into- 2 ROUNDS 5 Empty Bar Deadlifts 5 Empty Bar Hang Muscle Cleans […]

WARM UP 2:00 Machine -into- 2 Rounds 10 Step Back Lunges 10 Glute Bridges 10 Sit Ups 5 Dynamic Squat Stretches 3 Broad Jumps -Then- 2 Rounds 5 Empty Bar […]

WARM UP 2:00 Easy Run or Machine Choice 2 ROUNDS 10 Alternating Leg Swings (each) 10 Air Squats 5 Inchworms 10 A-Skips (down and back) 10 Glute Bridges 1-2 ROUNDS […]

WARM UP 2:00 Bike AMRAP x 5 MIN 6 PVC Pass Throughs 6 PVC Overhead Squats 6 Kip Swings 6 Empty Bar Muscle Snatches 1-2 SETS (w/ Empty Barbell) 3 […]

WARM UP 2:00 Bike or Row AMRAP x 6 MIN 8 Air Squats 8 Alt. Reverse Lunges 8 PVC Pass Throughs 8 DB Alt. Hang Snatch 1-2 SETS 3/3 DB […]

WARM UP 2 ROUNDS 30-second Row (light) 10 Air Squats 10 PVC Pass-Throughs 10 Alternating Reverse Lunges Into… 2 ROUNDS 10 Wall Ball Thrusters (Light Ball) 10 Pike Shoulder Taps […]

WARM UP 2 ROUNDS 10 PVC Pass-Throughs 10 Air Squats 5 Inchworms Into… 1 ROUND 5 Dip & Shrug 5 Dip, Shrug & High Pull 5 Muscle Cleans 5 Strict […]

Black Rhino 155m Yoke Carry (Body Weight) -24 Hand Stand Push-Ups -24 Kettlebell Snatches (53/35) -24 Wallballs (20/14) -24 Pistols -24 Pull-Ups -24 Burpees -24 Deadlifts (Body Weight) -24 Dips […]