Warm Up 9:00 AMRAP 30-second Easy Air Bike 10 Cossack Squats 5 Hanging Knee Raises 10 Deadbugs 3 Empty Bar Back Squats Workout Prep: 2 Sets 5/4 Calorie Bike @ […]

Warm Up 10:00 AMRAP 1:00 Easy Machine 10 PVC/Banded Pass Throughs 5 Push Press (empty bar) 5 Hang Muscle Cleans 5 Pike Push Ups 10 Box Step Ups Workout Prep: […]

Warm Up 2:00 Easy Machine -into- 3 Rounds 10 Scap Pulls (rings or bar) 4 Lunge Matrix (each) 10-second Dead Hang 10 Alternating V-Ups Workout Prep: 1 Round: 20-second Moderate […]

Warm Up 2 Rounds 1:00 Easy Bike 10 Glute Bridges 10 Deadbugs 10 Box Step Ups 5 Ring Rows 5 Empty Bar Deadlifts Workout Prep: 3 sets: 4 Wall Balls […]

Warm Up 9:00 AMRAP 30-second Easy Air Bike 10 Cossack Squats 4 Up Downs 10 Alternating Step Back Lunges 3 Empty-Bar Back Squats Workout Prep: 2 sets 10-second Air Bike […]

Warm Up 2 Rounds: 30-second Easy Bike 20 Single Unders 3 Clean Deadlifts 3 Hang Muscle Cleans (PVC/empty bar) 3 Front Squats (PVC/empty bar) 3 Push Press (PVC/empty bar) 3 […]

Warm Up 8:00 AMRAP 45-second Machine 5 Dynamic Squat Stretches 10 Banded or PVC Pass Throughs 10 Scap Pull Ups or Ring Rows 5 Burpee Air Squats 5 Strict Press […]

Warm Up 2 Rounds 1:00 Easy Bike 10 Glute Bridges 10 Deadbugs 8 Box Step Ups 8 Empty Bar Deadlifts Workout Prep: 3 sets 10-second Air Bike (each/ practice switching […]

Warm Up 6:00 AMRAP 30-second Easy Machine 10 Box Step Ups 10 Glute Bridges 10 Banded Good Mornings 10 Scap Pull Ups or Ring Rows -then barbell (hinge → pull): […]

Warm Up 2 Rounds 1:00 Easy Row 8 Ring Rows 10 Banded or PVC Pass Through 5 Hand Release Push Ups Workout Prep: 1 Round 5/4 Calorie Row 4 GHD […]