WARM-UP 2 ROUNDS 5 Inch Worm Push-Ups 8 Boot Strappers :30 Dead Hang 8 Burpees Into… 1 ROUND 5 Clean Deadlifts 10 Elbow Punches 10 Ring Row 10 Scap Pull […]

WARM-UP 3 ROUNDS 1:00 Row (Increasing Intensity) 30 Single Unders* 10 DB Around the World 6/6 Single Arm DB Strict Press *RND 2 complete 10 sets of a Single-Single-Double. RND […]

WARM-UP AMRAP x 5 MINUTES 100m Run 6 Lunge-Lunge-Squat w/PVC 6 Alt. Cossack Squat 6 PVC Pipe Sots Press Into… AMRAP x 5 MINUTES 100m Run 6 Tempo Air Squats […]

WARM-UP AMRAP x 4 MINUTES 4 Cat/Cows 8 Alt. Bird Dogs 4/4 Single Leg RDLs Into… AMRAP x 4 MINUTES 4 Scap Pull-Ups + 4 Kip Swings 8 Tuck-Ups or […]

WARM-UP 1 ROUND 100m Run 5/5 Ankle Rotations 10/10 Leg Swings 5/5 Fire Hydrants 10 Calf + Tib Raises Into… 1 ROUND 200m Run 20 Alt. High Knees 20 Alt. […]

WARM-UP 1 ROUND 10 Air Squats 10 Samson Lunges 5 Inch Worm + Push-up 10 Shoulder Taps 10 Alt Piked Toe Taps Into… 3 ROUNDS 10 Goblet Lunge→ OH Lunge […]

WARM-UP EMOM x 4 MINUTES (:45 ON/:15 OFF) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – […]

WARM-UP 1 ROUND 1:00 Row 10/10 Calf Raises 10 Bird Dogs :30/:30 Side Plank Into… 1 ROUND 1:00 Row 20/20 Single Leg Line Hops 10 Deadbugs 5/5 Single Leg RDLs […]

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 […]