WARM-UP 2 ROUNDS 20/20 Single Leg Single Unders 10/10 Calf Raises 8 Cat Cow 6 Push-Up to Pike Into… 2 ROUNDS 50 Single Unders → 30 Double Unders 10 Elbow […]

WARM-UP 2 ROUNDS 30 Jumping Jacks 10Up-Downs 10 Lunges 10 Tuck-Ups Into… 2 ROUNDS 10 Scap Push-Ups 10 Push-Ups 10 Arm Haulers 10 Air Squats* 5 Burpees *RND 2 complete […]

WARM-UP 2 ROUNDS 1:00 Bike 10 Air Squats → Jumping Air Squat 10 Step-Ups 10 Scap Pull ups 10 Strict Knee Raises Into 2 ROUNDS 1:00 Bike 10 Box Jumps […]

WARM-UP Bike Tabata 4 RNDS (:20 ON/ :10 OFF) Into… 1 ROUND 10 Banded Pass Through 10 Banded Pull Aparts 10 Banded Bent Over Row 10/10 Banded Sword Pull 10 […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Alt. 90/90 Hip Rotations MIN 2: :20/:20 Sciatic Hamstring Floss MIN 3: Wide Stance Good Mornings MIN 4: […]

WARM-UP 2 ROUNDS 50 Single Unders 20 Plank Shoulder Taps (Pike Position RD2) 12 Elbow Punches 8 BB Strict Presses Into… 1 ROUND 30 Single-Single-Doubles 2 Half Wall Walks 5 […]

WARM-UP 1 ROUND :30 Legs Only Rowing :30 Leg + Body Rowing 1:00 Full Body Rowing Into… EMOM x 4 MINUTES (:30 ON/ :30 OFF) MIN 1 – SPM 22-24 […]

WARM-UP 1 ROUND 100m PVC Overhead Run 10 90-90 Hip Rotations 10 Scap Pull Ups 10 Ring Rows Into… 1 ROUND 100m Run 10 PVC Pass Throughs 10 Cossack Squats […]

WARM-UP AMRAP x 5 MINUTES 40 Single Unders 10 Scap Push-Ups 5 Push-Up to Down Dog 5 DB Goblet Squat 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Double […]

WARM-UP 2 ROUNDS 1:00 Bike 10 Groiners 20 Plank Shoulder Taps 10 Scorpion Stretches Into… 1 ROUND :45 Hard Bike 12 Up Downs 16 Walking Lunges :45 Plank WORKOUT (ALL) […]