WARM UP AMRAP x 4 MIN 8 Good Mornings 8 PVC Pass Through 8 Air Squats 8 Glute Bridge Ups Into… AMRAP x 4 MIN 4 PVC Cuban Press OR […]

WARM UP 1 ROUND 12-15 Banded Pull-Aparts 12-15 Banded Lat Push-Downs 12-15 Kneeling Banded Pull-Downs 10 Calf + Tib Raises 20 Bunny Hops Into… 2 ROUNDS 60 Single Unders* 10 […]

WARM UP 400m Run Into… 2 ROUNDS 5/5 Leg Swings 10 Banded Tricep Extensions 10 Banded Lat Pushdowns 5 Up-Downs over Bar Into… 2 ROUNDS 5 Strict Presses w/empty barbell […]

WARM-UP 1 ROUND 1:00 Bike 10 Goodmornings 10 Elbow Punches 10 PVC Pass Through 10 Scap Pull-Ups Into… 1 ROUND 1:00 Bike 5/5 Single Leg RDL 10 Hang Muscle Clean […]

WARM-UP 2 ROUNDS 50 Single Unders 10 BW Lunges 10Bird Dogs 10 Air Squats Into… 100m KB Suitcase Carry (Switch @ 50m) Into… 1 ROUND30 High-Jump Single Unders 30 Fast […]

WARM-UP 3 SETS 1:00 Row 5 Push-Up to Down Dog 5/5 Single Arm DB Arnold Press 5/5 Moose Antlers 10 DB Strict Press  STRENGTH (ALL) — 1×3 @ 70% (RPE […]

WARM-UP AMRAP x 4 MINUTES 100m Run 6 PVC Alt. Lunge Pass Thrus 6 PVC Good Morning 6 Alt. Cossack Squat Into… AMRAP x 4 MINUTES 100m Run 6 Power […]

WARM-UP 1 ROUND 10 Toes Touch Jumping Jacks 10 Alt. Standing Hip Openers 20 Bunny Hops 10 Alt. High Kicks 10 Tall Jumps Into… 2 ROUNDS 10 Alt. Step-Ups* 5 […]

WARM-UP 1-2 ROUNDS 5 Bootstrapps 5/5 Moose Antlers 10 Alt. Bird Dogs 10 Alt. Box Step-Overs 10 Vertical Jumps Into… AMRAP x 4 MINUTES 4 PVC Pipe Overhead Jumping Air […]

WARM-UP 1 ROUND 10 Band Supinated Pull-Aparts 10 Banded Upright Rows 10 Banded Face Pulls 10 Banded Dante Rows 5/5 Crossbody Band Pulls Into… 2 ROUNDS :30 Cardio Choice 10 […]