Warm Up 8:00 AMRAP 30-second Machine 4 Lunge Matrix 3 Tempo Back Squats (empty bar, build up to 50%) 5 Ring Rows 5 Hand Release Push Ups 5 Sit Ups […]

Warm Up 7:00 AMRAP 30-second Easy Row 8 Cossack Squats 3 Clean Deadlifts (empty bar) 3 Hang Muscle Cleans 3 Front Squats 3 Push Press 3 Up Downs -into- 3:00 […]

Warm Up 8:00 AMRAP 30-second Machine 8 Box Step Ups 5 Dynamic Squat Stretches 10 Glute Bridges 10 Deadbugs 4 Deadlifts (empty bar- build in weight, stay under 50%) Workout […]

Warm Up Movement Prep/Activation: Hip Halo Warm Up -into- 7:00 AMRAP 10 Cossack Squats 3 Tempo Back Squats (empty bar, build up to 50%) 5 Single Arm Dumbbell Thrusters (each) […]

Warm Up Movement Prep/Activation: Banded 7s -into 5:00 AMRAP 30-second Easy Bike 20 Single Unders 4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep: 2 […]

Warm Up Movement Prep/Activation: 8:00 AMRAP 5 Roll and Reach 10 Glute Bridges 4 Deadlifts (empty bar- build in weight, stay under 50%) 5 PVC Hang Muscle Snatches 4 Inchworms […]

Warm Up Movement Prep/Activation: 8:00 AMRAP 200m Easy Row 5 Inchworms 5 Up Downs over Bar 10 Bird Dogs 10 Cat Cows Workout Prep: 1 Set 4 Burpee Over Rower […]

Warm Up Movement Prep/Activation: 7:00 AMRAP 4x50ft Shuttle Runs 10 Banded Pass Throughs 5 Dynamic Squat Stretches 10 Cossack Squats 4 PVC – empty bar Muscle Snatch 4 PVC – […]

Warm Up Movement Prep/Activation: 10:00 AMRAP 5 Roll and Reach 10 Glute Bridges 10 Deadbugs 5 empty bar Shoulder Press 5 empty bar Deadlifts 10-second Handstand Hold Workout Prep: 3 […]

Warm Up Movement Prep/Activation: Hip Halo Warm Up -into- 7:00 AMRAP 10 Deadbugs 3 Tempo Back Squats (empty bar, build up to 50%) 20-second Moderate Row Workout Prep: 2 sets […]