WARM-UP 1 ROUND 1:00 EZ Bike 6 Cat Cow 8 Bootstrappers 10 Bird Dogs Into… 1 ROUND 1:00 Moderate Bike 6 Squats w/ Thoracic Twist 8 MedBall Cossack Squats* 10 […]

WARM-UP 1-2 ROUNDS (OPTIONAL MOBILITY PREP) 5 Cat/Cows 10 Alt. Supermans* 5 SLOW Scap Pull-Ups 10 Good Mornings** **Option to use empty barbell Into… AMRAP X 6 MINUTES (OR 2-3 […]

WARM-UP EMOM X 8 MINUTES (:40 ON / :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Alt. Samson Lunges MIN 3 – Legs Only Rowing MIN 4 […]

WARM-UP TABATA STYLE 2 ROUNDS (:20 ON / :10 OFF) Bike Up-Downs Shoulder Taps Alt. Single DB Deadlift Into… 2 ROUNDS :30 Bike 3 Push-Ups 3 Burpees 6 Alt. Hang […]

WARM-UP AMRAP X 4 MINUTES :30s Cardio Choice #1 8 Alt. Lunges 4/4 Single Arm DB Strict Press 8 Box Step-Ups 8 Tuck-Ups or Sit-Ups Into… AMRAP X 4 MINUTES […]

WARM-UP LINE DRILLS (-4:00) 100m Run 25′ High Kicks 25′ Toe Touches 25′ Side Shuffle 25′ Karaoke 25′ High Knees 25′ Butt Kickers 100m Run Into… 2 ROUNDS (-6:00) 10 […]

WARM-UP 1 ROUND 10 Up-Downs 10 Good Mornings 10 Tuck-Ups :30 Dead Hang from Pull-Up Bar Into… 1 ROUND 10 Up-Downs 10 Kang Squats 10 V-Ups 10 Scap Pull-Ups Into… […]

FULL-BODY STRENGTH EMOM x 8 MINUTES MIN 1 – :50 DB Suitcase Step-Ups MIN 2 – :50 DB Close Grip Floor Press (Score is Weight) FULL-BODY SPRINT WORKOUT 5 SETS […]