WARM-UP 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP × 6 MINUTES* 8 Calf Raises 30 Single Unders […]

WARM-UP 1 ROUND 10 PVC Pipe Around the Worlds 10 Arm Haulers 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 1 ROUND 10 PVC Pipe Pass Throughs 10 […]

WARM-UP MOBILITY ROUND EMOM x 4 (:40 ON/:20 OFF) Min 1: Inchworm + Push Up Min 2: Bootstrappers Min 3: Alt Pigeons Min 4: Cossack Squats Into… AMRAP × 6 […]

WARM-UP 2 ROUNDS 150/100m Row 10 Step-Ups 10 KB Sumo Deadlifts 5/5 KB Bent Over Rows Into… 2 ROUNDS 150/100m Row 10 Box Jumps 5/5 SL KB RDLS 10 RKBS […]

WARM-UP 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 […]

WARM-UP 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 […]

WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises Into… 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power […]

WARM-UP 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 […]

WARM-UP AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 […]