WARM-UP 400m Run 10 BB Good Mornings 10 Elbow Punches 10 Strict Presses 6 Clean Deadlift 6 Upright Row Into… 200m Run 6 BB Kang Squats 10 Elbow Punches 6 […]

WARM-UP 2 ROUNDS 10 Calf Raises + 10 Anterior Tib Raises 5 Is + Ys + Ts w/light plates or bodyweight 10 Scap Push-Ups 5 Scap Pull-Ups Into… 2 ROUNDS […]

WARM-UP AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front […]

WARM-UP MOBILITY ROUND 10 Alt. Box Elevated Groiners 10-12 Alt. Wall Ball Around the Worlds 10 Calf + Tib Raises 10 Cat/ Cows 16-20 Elbow Punches Into… 2 ROUNDS 1:00 […]

WARM-UP 2 ROUNDS 10 PVC Passthroughs 5/5 Around the World 10 PVC High Pull 5 PVC Snatch Balance 5 PVC OH Squat 2 ROUNDS 10/8 Cal Bike 10/10 DB DL […]

WARM-UP 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean […]

WARM-UP 2 ROUNDS 15 Banded Pull Aparts 15 Banded Upright Row 15 Banded Bent Over Row :30/:30 Banded Lat Distraction AMRAP x 5 MINUTES :30 Bike 20 Single Unders* 5 […]

WARM-UP 1 ROUND 5 Inch Worms w/ Push Up 5/5 Groiner w/ Twist 5/5 Split Squats 10 Arms Only Row 10 Legs Only Row Into… 2-3 ROUNDS 5 Up-Downs (RND […]

WARM-UP 1-2 ROUNDS 10/10 Med. Ball Around the Worlds 10 Alt. 90-90 Hip Rotations 10 PVC Pass Throughs 5/5 Adductor Rock Backs into… 1-2 ROUNDS 10 Med. Ball Front Squats […]

WARM-UP 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 […]