WARM UP 2:00 Row 2 ROUNDS 10 Banded Pull Aparts 8 Scap Pull Ups 8 Push-Ups 10 Dynamic Squat Stretches 10 Alternating Samson Lunges 2 ROUNDS 5 Empty-Bar Bench Press […]

WARM UP 2:00 Easy Run 2 ROUNDS 10 Banded Pull Aparts 10 Plank Shoulder Taps 10-20 sec Handstand Hold / Box Pike Hold 2 ROUNDS 100m Build Run 5 Empty […]

WARM UP 2 ROUNDS 10 Alternating Lateral Bounds (stick the landing) 10 Glute Bridge Marches (5 each) 10 Air Squats 5 Broad Jumps 2 ROUNDS 10 Banded Pull Aparts 10 […]

WARM UP EVERY 1:00 FOR 10:00 MIN 1 → :45 Easy Row MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges MIN 3 → 8 Up Downs + […]

WARM UP 1:30 Cardio Choice 2 SETS 10 Good Mornings 8 Air Squats 6 Inchworm + Push Up 8 Scap Push Ups 10 Alt. Samson Lunges 1 SET (Empty Barbell) […]

WARM UP 3:00 Easy Machine 2 Rounds 10 PVC Pass-Throughs 10 PVC Around the World (Left/right) 10 Dynamic Squat Stretches 10 Ring Rows 2 Rounds with PVC 3 High Hang […]

WARM UP 2:00 Jump Rope or Machine 2 ROUNDS 10 Banded Lateral Steps Each Direction 8 Alternating Reverse Lunges 10 Dead Bugs 10 Banded Pull-Aparts 2 ROUNDS 20 Double Unders […]

WARM UP WITH YOUR PARTNER, ON YOUR RACE ROWER 2:00 Easy Row (switch every :30) 2 ROUNDS 10 Alternating Leg Swings (each) 10 Glute Bridges 10 Banded Pull Aparts 5 […]

WARM UP 3:00 Continuous Movement Easy Jog Lateral Shuffle High Knees Butt Kicks 2 SETS 5 Inchworms 10 Push-Ups 10 Alt. V-Ups 10 Walking Lunges 15 Quick Line Hops 1 […]

WARM UP 200m Group Run 2 SET 10 Air Squats 10 Walking Lunge with Rotation 10 PVC Front Rack Good Mornings 10 PVC Front Squats 1-2 SET (Time Depending) 5 […]