Warm Up 2 Rounds 5 Dynamic Air Squat 10 Glute Bridges 10 Single Arm Suitcase Dumbbell Deadlifts (each/light) 3 Inchworms with Double Push Up -then barbell: 2 Rounds 3 Empty […]

Warm Up 6:00 AMRAP 10 Glute Bridges 3 Inchworm to Double Push Up 4 Deadlifts (empty bar) 20 Single Unders 4 PVC Muscle Snatch 4 PVC Overhead Squats -into- Teaching […]

Warm Up Banded 7s -into- 6:00 AMRAP 100m Easy Run 5 Half Kneeling Single Arm Dumbbell Shoulder Press (each) 5 Hand Release Push Ups 5 Single Arm Dumbbell Bench Press […]

Warm Up 8:00 AMRAP 30-second Row 4 lunge Matrix 5 Tempo Dumbbell Front Squats (light) 10 Deadbugs 5 Wall Balls Workout Prep: 2 sets 5 Wall Balls 5/4 Calorie Row […]

Warm Up 7:00 AMRAP 10 Abmat Sit Ups 5 Scap Pull Ups 3 Jumping Pull Ups 5 Single Arm Ring Rows (each) 3 Up Downs to Bar Workout Prep: 1 […]

Warm Up Movement Prep/Activation: 2 Rounds: 30-second Easy Bike 8 Cossack Squats 3 Clean Deadlifts 3 Hang Muscle Cleans (With PVC / empty bar) 3 Front Squats (With PVC / […]

Warm Up Movement Prep/Activation: Banded 7’s -into- 9:00 AMRAP 30-second Row 5 Scap Pull Ups 5 Single Arm Ring Rows (each) 5 Toe Assist Ring Muscle Ups 5 Wall Balls […]

Warm Up 8:00 AMRAP 30 Single Unders 10 Banded Pass Throughs 5 Dynamic Squat Stretches 3 Snatch Deadlifts (PVC – empty bar) 3 High Hang Muscle Snatch (PVC – empty […]

Warm Up 8:00 AMRAP 30-second Machine 5 Hanging Knee Raises 5 Dynamic Squat Stretches 10 Glute Bridges 10 Deadbugs 4 Deadlifts (empty bar- build in weight, stay under 50%) Workout […]

Warm Up Movement Prep/Activation: Banded 7s -into- 6:00 AMRAP 30-second Easy Bike 6 Box Step Ups 4 Box Jumps 4 Strict Press (empty bar – build in weight, stay under […]