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 […]

WARM-UP 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 […]

WARM-UP 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral […]

WARM-UP GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC […]

WARM-UP MOBILITY ROUND 5/5 Wrist Circles 5 Up Dog to Down Dog 10 Squat w/ Twist :30 Dead Hang Into… 2 ROUNDS 10 Air Squats 10 Banded Lat Push Downs […]