WARM UP 2:00 Easy Machine 2 ROUNDS 10 Roll and Reach 10 Glute Bridges 8 Alternating Samson Lunges 8 Scap Pull Ups 2 ROUNDS 5 Empty Bar Good Mornings 5 […]

WARM UP 2:00 Machine 2 rounds :30 Single Unders 8 Up-Downs 10 Glute Bridges 10 Alternating Samson Lunges 10 Plank Shoulder Taps 2 rounds 20 Single Unders or 10 Double […]

WARM UP 2:00 Easy Row 2 ROUNDS 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Scap Push Ups 5 Inchworm Push Ups 3 x 1:00 Row Builds 10 Empty […]

WARM UP 2:00 Bike, Row, or Jog 3 SETS 10 Air Squats 8 Alt. Cossack Squats (4/side) 10 Alt. Reverse Lunges 8 Empty Barbell Front Squats 10 Alt. Elbow Punches […]

WARM UP 2:00 Easy Bike or Row AMRAP x 6 MIN 6 PVC Pass Throughs 6 Empty Bar Good Mornings 6 Empty Bar RDLs 6 Scap Push Ups 6 Air […]

WARM UP 2:00 Easy Row -into- 2 ROUNDS 30 Single Unders 10 Alt. Leg Swings 5 Inchworms -into- 2 ROUNDS 5 Empty Bar Deadlifts 5 Empty Bar Hang Muscle Cleans […]

WARM UP 2:00 Machine -into- 2 Rounds 10 Step Back Lunges 10 Glute Bridges 10 Sit Ups 5 Dynamic Squat Stretches 3 Broad Jumps -Then- 2 Rounds 5 Empty Bar […]

WARM UP 2:00 Easy Run or Machine Choice 2 ROUNDS 10 Alternating Leg Swings (each) 10 Air Squats 5 Inchworms 10 A-Skips (down and back) 10 Glute Bridges 1-2 ROUNDS […]

WARM UP 2:00 Bike AMRAP x 5 MIN 6 PVC Pass Throughs 6 PVC Overhead Squats 6 Kip Swings 6 Empty Bar Muscle Snatches 1-2 SETS (w/ Empty Barbell) 3 […]

WARM UP 2:00 Bike or Row AMRAP x 6 MIN 8 Air Squats 8 Alt. Reverse Lunges 8 PVC Pass Throughs 8 DB Alt. Hang Snatch 1-2 SETS 3/3 DB […]