WARM-UP 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs […]

WARM-UP MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 […]

WARM-UP 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 […]

WARM-UP EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 8 Shoulder Tap Up/Down + 10 Lateral hops (over rower optional) MIN 3 – :10 Hollow Hold […]

WARM-UP 1 ROUND 6 Up-Dog Down-Dogs 8 Arm Haulers 10/10 Single Leg Glute Bridge Ups 50 Single Unders Into… 1 ROUND 20 Shoulder Taps 8 Push-Up to Pike 8/8 Split […]

WARM-UP GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 […]

WARM-UP PARTNER WARM-UP P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 6 Samson Lunges 10 Elbow Punches 6 Hang Muscle Cleans 10 Sit-Ups Into… […]

WARM-UP 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) […]