WARM-UP 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups […]

WARM-UP 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 8 Inch Worms 10 Good Mornings Into… 1 ROUND 10 PVC Cuban Press 8 Hand Release Push Ups 10 Bird Dogs Into… 1 […]

WARM-UP 400m Run 10 BB Good Mornings 10 Elbow Punches 10 Strict Presses 6 Clean Deadlift 6 Upright Row Into… 200m Run 6 BB Kang Squats 10 Elbow Punches 6 […]

WARM-UP 2 ROUNDS 10 Calf Raises + 10 Anterior Tib Raises 5 Is + Ys + Ts w/light plates or bodyweight 10 Scap Push-Ups 5 Scap Pull-Ups Into… 2 ROUNDS […]

WARM-UP AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front […]

WARM-UP MOBILITY ROUND 10 Alt. Box Elevated Groiners 10-12 Alt. Wall Ball Around the Worlds 10 Calf + Tib Raises 10 Cat/ Cows 16-20 Elbow Punches Into… 2 ROUNDS 1:00 […]

WARM-UP 2 ROUNDS 10 PVC Passthroughs 5/5 Around the World 10 PVC High Pull 5 PVC Snatch Balance 5 PVC OH Squat 2 ROUNDS 10/8 Cal Bike 10/10 DB DL […]

WARM-UP 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean […]

WARM-UP 2 ROUNDS 15 Banded Pull Aparts 15 Banded Upright Row 15 Banded Bent Over Row :30/:30 Banded Lat Distraction AMRAP x 5 MINUTES :30 Bike 20 Single Unders* 5 […]