WARM-UP MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the […]

WARM-UP OPTIONAL MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper* 5/5 Groiner w/ Twist 10 90/90 Hip Openers 5 Tempo Air Squats (31X1) *Walk hands out to plank, do […]

WARM-UP 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold […]

WARM-UP AMRAP × 4 MINUTES 5 Up-Downs 10 Scap Push Ups 5/5 Moose Antlers 10 Alt Box Step Ups Into… AMRAP x 4 MINUTES 5 Burpees 10 Banded Pull Aparts* […]

WARM-UP 1 ROUND 1:00 Row (Arms Only) 10 Alt. Samson Lunges 10 Scap Pull-Ups 10 Alt. Deadbug Into… 1 ROUND 1:00 Row (Legs+Hip Only) 10 Alt. Bodyweight Lunges 10 Kip […]

WARM-UP 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2-3 ROUNDS 7/5 Cal Bike 5 SA KB Deadlift + 5 […]

WARM-UP AMRAP x 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches STRENGTH (PERFORMANCE) — Build to a […]

WARM-UP AMRAP × 6 MINUTES 10 Calf Raises + Tib Raises* 10 Banded Pull Throughs** 10 Alt. Skater Hops 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise […]

WARM-UP 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 […]

WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into.. 1 ROUND 20 High Jump Single Unders 20 Fast Single […]