Warm Up Movement Prep/Activation: 2 Rounds 30-second Machine 10 Russian Kettlebell Swings (light) 10 Sit Ups 6 Box Step Ups 3 empty bar Muscle Cleans + 3 Shoulder Press 3 […]

Warm Up Movement Prep/Activation: Banded 7s -into- Every 1:00 (5:00) 10-second Air Bike 10 Single Unders 5 light Single Arm Dumbbell Push Press (each) Workout Prep: 1 Set 5/4 Cal […]

Warm Up Movement Prep/Activation: 10:00 AMRAP 30-second Machine 10 Beat Swings 5 Hanging Knee Raises 5 empty bar Deadlifts (build in weight, stay under 50%) 4 PVC Front Squats 3 […]

Warm Up Movement Prep/Activation: 2:00 Machine -into- 8:00 AMRAP 10 Banded Pull Aparts 5 Dynamic Squat Stretch 3 Front Squats with empty bar 3 Push Press with empty bar 3 […]

Warm Up Movement Prep/Activation: 8:00 AMRAP 30-second Machine 8 Glute Bridges 10 Cossack Squats 4 Empty Bar Deadlifts (build across sets, don’t go above 50%) 4 Dumbbell Bench Press 4 […]

Warm Up Movement Prep/Activation: 8:00 AMRAP 10 Banded Pass Throughs 4 Empty Bar Snatch Grip Deadlifts 4 Empty Bar Hang Muscle Snatches 4 Empty Bar Power Snatches (light) 1 Wall […]

Warm Up Movement Prep/Activation: 8:00 AMRAP 1:00 Easy Row 4 Up Downs + Step Over Rower 8 PVC Pass Throughs 4 Empty Bar Strict Press (build across sets, don’t go […]

Warm Up Movement Prep/Activation: 10:00 AMRAP 1:00 Bike 5 Dynamic Squat Stretch 25ft Lizard Crawl 3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%) 10 […]

WARM-UP 2 ROUNDS 200m Run 10 Leg Swings 8/8 Single Arm DB Bent Over Row 10 Scap Pull-Ups Into… 1-2 ROUNDS 100m Run 5 Up Dog to Down Dogs 8/8 […]