WARM-UP 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack […]

WARM-UP 2 ROUNDS 5 Push Up to Down Dog 10 Alt Groiners 10 Alt Piked Toe Taps 10 Pause Air Squats (:01 in bottom) 5 Up-Downs Into… 2 ROUNDS* 6 […]

WARM-UP 3 ROUNDS 2:00 Bike* 12 Banded Pull-Apart 10 Alt. Deadbug (Option to add KB Pull Over) 8 Reps Pull-Up Prep** *RND 2= 1:30 Bike, RND 3= 1:00 Bike. **Scalp […]

WARM-UP 3:00 Row (Increase intensity every minute) Into… 1 ROUND 5 Jefferson Curls 10 Boot Strappers 5 Push-Up to Pike 10 Cat Cow Into… 1 ROUND 10 Wall Ball Front […]

WARM-UP 200m Run Into… 2 ROUNDS 5 Inch Worms into Up Dog/ Down Dog 10 Good Mornings 8 Jefferson Curls 5/5 Bodyweight Lunges 10 Shoulder taps 5/5 Cat/Cow Into… 200m […]

WARM-UP OPTIONAL MOBILITY 5 Up/Down Dog 8 Groiner into Pigeon Pose 5 Quadruped Forward + Backward Hip Circles 10 Cat/Cow Into… 1-2 ROUNDS 50 Single Unders 10 Good Mornings (BB […]

WARM-UP 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press […]

WARM-UP 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB […]

WARM-UP 2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Bootstrappers 10 Scap Pull-Ups :30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS 10 Jump Squats 10 Banded Lat Pushdowns […]