Warm Up 0:00–2:00 Easy Bike 2:00–5:00 2 rounds 20 Single Unders 10 Alternating V-Ups 10 Banded Strict Press 5:00–9:00 2-3 rounds 5 Light Dumbbell Strict Press (each) 10 Double Unders […]

Warm Up 0:00–2:00 Easy Jog 2:00–4:00 2 rounds Banded 7s 4:00–10:00 3 rounds 10 Leg Swings (each) 10 Step Back Lunges 10 Hanging Knee Raises 10 Ring Rows 5 Inchworms […]

Warm Up 7:00 Flow 0:00–2:00 Easy Bike 2:00–4:00 2 rounds 20 Single Unders 10 Hollow Rocks 5 Strict Knee Raises 4:00–7:00 2 rounds 20-second Air Bike 10 Single Unders 5 […]

Warm Up 10:00 Flow 0:00–3:00 Banded 7s (2 sets) 3:00–6:00 2 rounds 10 Air Squats 3 Lunge Matrix (each) 10 Hollow Rocks 6:00–10:00 3 rounds 10 Russian Swings (light) 25ft […]

Warm Up 10:00 Running Build 0:00–2:00 Easy Jog 2:00–5:00 2 rounds 10 Leg Swings (each) 10 Ankle Rolls L/R (each) 10 Walking Lunge Steps 10 Reverse Lunges 5 Sit Ups […]

Warm Up 10:00 Clean & Jerk Flow 0:00–2:00 Easy Bike or Row 2:00–5:00 2 Rounds 10 Roll and Reach 10 Deadbugs 10 Banded Pass Throughs 10 Banded Good Mornings 10 […]

Warm Up 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–4:00 2 Rounds 5 Dynamic Squat Stretches 10 PVC Pass Throughs 5 PVC Muscle Snatch 5 PVC Overhead Squats 4:00–7:00 2 […]

Warm Up 10:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 Rounds 10 Banded Pass Throughs 10 Banded Pull Aparts 10 Banded Strict Press 5 Dynamic Squat Stretches 5 Kip Swings 5:00–10:00 […]

Warm Up 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–7:00 2-3 Rounds 10 Band Pull Aparts 5 Hand Release Push Ups 10 Box Step Ups 10 Alternating V-Ups 10 Single […]