Warm Up 9:00 AMRAP 30-second Easy Air Bike 10 Cossack Squats 4 Up Downs 10 Alternating Step Back Lunges 3 Empty-Bar Back Squats Workout Prep: 2 sets 10-second Air Bike […]

Warm Up 2 Rounds: 30-second Easy Bike 20 Single Unders 3 Clean Deadlifts 3 Hang Muscle Cleans (PVC/empty bar) 3 Front Squats (PVC/empty bar) 3 Push Press (PVC/empty bar) 3 […]

Warm Up 8:00 AMRAP 45-second Machine 5 Dynamic Squat Stretches 10 Banded or PVC Pass Throughs 10 Scap Pull Ups or Ring Rows 5 Burpee Air Squats 5 Strict Press […]

Warm Up 2 Rounds 1:00 Easy Bike 10 Glute Bridges 10 Deadbugs 8 Box Step Ups 8 Empty Bar Deadlifts Workout Prep: 3 sets 10-second Air Bike (each/ practice switching […]

Warm Up 6:00 AMRAP 30-second Easy Machine 10 Box Step Ups 10 Glute Bridges 10 Banded Good Mornings 10 Scap Pull Ups or Ring Rows -then barbell (hinge → pull): […]

Warm Up 2 Rounds 1:00 Easy Row 8 Ring Rows 10 Banded or PVC Pass Through 5 Hand Release Push Ups Workout Prep: 1 Round 5/4 Calorie Row 4 GHD […]

Warm Up 2 Rounds 5 Dynamic Air Squat 10 Glute Bridges 10 Single Arm Suitcase Dumbbell Deadlifts (each/light) 3 Inchworms with Double Push Up -then barbell: 2 Rounds 3 Empty […]

Warm Up 6:00 AMRAP 10 Glute Bridges 3 Inchworm to Double Push Up 4 Deadlifts (empty bar) 20 Single Unders 4 PVC Muscle Snatch 4 PVC Overhead Squats -into- Teaching […]

Warm Up Banded 7s -into- 6:00 AMRAP 100m Easy Run 5 Half Kneeling Single Arm Dumbbell Shoulder Press (each) 5 Hand Release Push Ups 5 Single Arm Dumbbell Bench Press […]

Warm Up 8:00 AMRAP 30-second Row 4 lunge Matrix 5 Tempo Dumbbell Front Squats (light) 10 Deadbugs 5 Wall Balls Workout Prep: 2 sets 5 Wall Balls 5/4 Calorie Row […]