Warm Up 7:00 AMRAP 30-second Easy Bike 10 Cossack Squats 5 Tempo Air Squats (3 seconds down) 10 Deadbugs 6 Pike Push Ups Workout Prep: 2 Sets 3 Squat Cleans […]

Warm Up Every 1:00 (9:00) Minute 1: 1:00 Row Minute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able) Minute 3: 5 Scap Circles (forward) + 5 […]

Warm Up 7:00 AMRAP 30-second Easy Row 10 Glute Bridges 8 Suitcase Deadlifts (each) 8 Step Back Lunges 2 Inchworms + 2 Push Ups Workout Prep: 2 Sets 5/4 Calorie […]

Warm Up 6:00 AMRAP 30-second Jump Rope 10 Banded Pass Throughs 5 PVC Strict Press 5 PVC Muscle Snatch 5 PVC Overhead Squats 20-second Plank (elbows) Workout Prep: 3 Sets […]

Warm Up 8:00 AMRAP 30-second Easy Bike 4 Worlds Greatest Stretch (each) 5 Dynamic Squats Stretches 10 Banded Shoulder Press 5 Muscle Cleans + Strict Press (PVC–empty bar) Workout Prep: […]

Warm Up 6:00 AMRAP 30-second Easy Bike 4 Lunge Matrix (each) 10-second Squat Hold 5 Low Box Jumps 5 Hand Release Push Ups Workout Prep: 2 Sets 5/4 Calorie Bike […]

Warm Up 8:00 AMRAP 30-second Easy Air Bike 10 Banded Pull Aparts 10 Scap Pulls or Ring Rows 5 Hand Release Push Ups 10-second Hollow Hold –into– Teaching Focus Workout […]

Warm Up 9:00 AMRAP 30-second Machine 30 Single Unders 10 Banded Pass Throughs 5 Dynamic Squat Stretches 3 Snatch Deadlifts (PVC) 3 High Hang Muscle Snatch (PVC) 3 Overhead Squats […]

Warm Up 9:00 AMRAP 30-second Easy Row 8 PVC/Banded Pass Throughs 6 Pike Shoulder Taps 10-second Handstand Hold 3 empty bar Shoulder Press Workout Prep: 2 Sets 10-second Calorie Row […]

Warm Up 3 Rounds 45-second Easy Row 8 Glute Bridges 8 Box Step Ups 4 Up Downs 15-second Knee Plank Workout Prep: 2 Sets 3 Deadlifts @ workout load 2 […]