Warm-Up MOBILITY ROUND 10 PVC Pass Throughs 5/5 Ankle Circles 10 Around the Worlds 20/20 Single Leg Hops 10 PVC Cuban Press 10 Squat Jumps Into… 2 ROUNDS 5 Barbell […]

WARM-UP 1-2 MOBILITY ROUNDS :30 Stiff Leg Row 5 Push Up to Down Dog 10 Alt Thread the Needle 5/5 Moose Antlers 5 Pause Up Downs :10 Dead Hang Into… […]

WARM-UP 2 ROUNDS 12 Toes Touch Jumping Jacks 10 Alt. Lunges 10 Ring Rows 8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING) 12 Alt. Elbow […]

Warm-Up EMOM x 10 MINUTES MIN 1 – 10 Scap Pull-ups + :15 Bar Hang MIN 2 – 10 Glute Bridge + :15 Hold MIN 3 – 10/10 Split Squats* […]

WARM-UP DYNAMIC MOBILITY 5 Inchworm to Up/Down Dog 10 Groiner with a Twist 10 Scap Push-Ups 5 BB Jefferson Curls AMRAP x 6 Minutes 10 Barbell Good Mornings* 10 Bird […]

WARM-UP AMRAP x 6 MINUTES 6/5 Cal Bike 100m Run 6 Tuck Ups 10 Kip Swings WORKOUT (PERFORMANCE) AMRAP x 20 MINUTES 400m Run 30/25 Cal Bike 20 Toes to […]

WARM-UP 200m Run or 250/200m Row Into… 2 ROUNDS 8 Shoulder Taps + Down Dog* 8 Alt. DB Deadlifts 8 Vertical Jumps *1 Rep = Plank Shoulder Tap (R) + […]

WARM-UP 1 ROUND 1:00 Row (Focus on Long Pull) 10 Good Mornings 10 Air Squats 10 Down Dog to Up Dog 10 Alt Arm Raises in Child’s Pose Into… 2 […]

WARM-UP 1 MOBILITY ROUND 5 Inchworm + Push Up 5/5 Moose Antlers 10 Calf + Tib Raises Into… AMRAP × 5 MINUTES 5 Cal Bike 5 Tuck-Ups/V-Ups* 5 Up-Downs** 5 […]