WARM-UP 2 ROUNDS 10 Banded Supinated Pull-Aparts 10 Banded Pronated Pull-Aparts 10 Banded Bent-Over Rows 10 Slow Arm Haulers Into… AMRAP x 5 MINUTES 50 Single Unders* 10 Up-Downs** 10 […]

WARM-UP AMRAP x 5 MINUTES 10 Banded Lat Pull-Downs 10 KB Deadlifts 10 KB Upright Rows 10 V-Ups Into… 2 ROUNDS 5 Kip Swings 10 Ring Rows 5 Empty BB […]

WARM-UP 1 ROUND 5 Inchworm w/ Push Up 5/5 Moose Antlers 10 Slow Air Squats 5 Boot Strappers 10 Scap Push Ups :20 Pike Hold Into… 1-2 ROUNDS 200m Run […]

WARM-UP 2-3 ROUNDS :30 Plank Hold :30 Plank Alt. Shoulder Taps -Rest :15- :30 Bottom of Squat Hold :30 Air Squats -Rest :15- :30 Glute Bridge Hold :30 Hollow Rocks […]

WARM-UP 2 ROUNDS 10 Calf + Tib Raises 30 Single Unders 10 BW Lunges 10 Sit-Ups Into… 2 ROUNDS 10/8 Cal Bike 10 BB Alt. Lunges 20 Double Unders or […]

WARM-UP ROWING SPECIFIC WARM-UP EMOM X 5 I – :40 Just Arms II – :40 Arms and Body III – :40 Half Slide IV – Full Row SPM 24-28 V […]

WARM-UP GENERAL MOBILITY 10 Cat/Cows 10 Hip 90/90 Rotations 10 Glute Bridge 6 Barbell Jefferson Curls Into… 2 ROUNDS 8 BB Good Morning → 8 BB RDL 8 Hang Muscle […]

WARM-UP 20’-25’ LINE DRILLS 10/10 Side to Side Leg Swings 10/10 Front to Back Leg Swings Hamstring Scoops Hip “Open the Gate” Hip “Close the Gate” High Knees Butt Kickers […]

WARM-UP 400m Run Into… 2 ROUNDS 10/10 Single Leg Glute Bridge Ups 10 90-90 Hip Rotations 10 Boot Strappers Into… 2 ROUNDS 10 Goodmornings* 10 Elbow Punches 10 Back Squats […]

WARM-UP 1-2 ROUNDS 5/5 Ankle Circles 5/5 Leg Swings 10 Alt. Hip Openers 15 Tib Fib Raises 20 Bounding Hops Into… 2 ROUNDS 200m Run 20 Alt. High Knees 10 […]