WARM-UP 200m Run or 250/200m Row Into… 2 ROUNDS 8 Shoulder Taps + Down Dog* 8 Alt. DB Deadlifts 8 Vertical Jumps *1 Rep = Plank Shoulder Tap (R) + […]

WARM-UP 1 ROUND 1:00 Row (Focus on Long Pull) 10 Good Mornings 10 Air Squats 10 Down Dog to Up Dog 10 Alt Arm Raises in Child’s Pose Into… 2 […]

WARM-UP 1 MOBILITY ROUND 5 Inchworm + Push Up 5/5 Moose Antlers 10 Calf + Tib Raises Into… AMRAP × 5 MINUTES 5 Cal Bike 5 Tuck-Ups/V-Ups* 5 Up-Downs** 5 […]

WARM-UP MOBILITY ROUND 10 Groiners 10 Boot Strappers 10 Good Mornings :30 Deadhang Into… 1 ROUND 40 Line Hops (20 Lateral, 20 Forwards and Backwards) 10/10 DB Deadlifts 10 Scap […]

WARM-UP 1 ROUND MOBILITY 10 Alt. 90/90 Hip Rotations 5/5 Adductor Rock Backs 10/10 Half Kneeling Ankle Rocks 10 Sumo Kang Squats :30 Bottom of Air Squat Hold Into… 2-3 […]

WARM-UP 2 ROUNDS 50 Single Unders 10 BW GM 10 Hand Over Hand Ring Rows 6 Inchworm + Push-Up 1 ROUND 30 Single-Single-Doubles 10 KB DL 10 Strict Knee Raise […]

WARM-UP MOBILITY ROUND 10 Groiners 8 Cat Cow 10 Boot Strappers 8 Thread the Needle Into… 1 ROUND 10 Wall Ball Front Squats 10 Scap Pull Ups 20 Shoulder Taps […]

 WARM-UP BOUNDING PRIMER 2 ROUNDS 12 Front to Back Line Hops 12 Side to Side Line Hops 10 Right/Left Single Leg Hops 5 Max Vertical Jumps -Quick Rest Between Rounds- […]

WARM-UP LINE DRILLS 25’/25′ Side Shuffle 25′ Alt Figure 4 Stretch 25′ Alt. Quad Stretch 25′ Karaoke 25′ Toy Soldier 25′ High Knees 25′ Butt Kickers 25’/25′ High Knees into […]

WARM-UP 2 ROUNDS 5 Jefferson Curls 5/5 Sciatic Nerve Flosses 10 PVC Banded Deadlifts 1:00 EZ Bike Into… 2 ROUNDS 5/5 Staggered Stance Good Mornings* 5 Cat/Cows 5 Empty Barbell […]