WARM UP 2:00 AMRAP 10 Air Squats 8 Alternating Cossack Squats 8 Scap Pull-Ups 8 Hollow Rocks Then Into… 2 SETS 5 Kip Swings 3 Feet-Assisted Low Bar or Ring […]

WARM UP 3:00 AMRAP 8 Alternating Low Box Step Ups 8 Alternating Reverse Lunges 8 Banded Good Mornings 8 PVC Pass Throughs Then Into… 2 SETS (Empty Barbell) 5 Romanian […]

WARM UP 2:00 Air Bike Then Into… 2 ROUNDS 10 Banded Good Mornings 10 Glute Bridges 10 Deadbugs 10 Cossack Squats 10 Dynamic Squat Stretches Then Into… 2 ROUNDS :20 […]

WARM UP 3:00 Row or Ski (easy pace) 3 ROUNDS 30 Single Unders 10 Banded Lat Press Downs 8 Scap Pull Ups 10 Hollow Rocks 10 Supermans 3 ROUNDS 3 […]

WARM UP 3:00 Easy Bike Erg, Row, or Jog 2 ROUNDS 10 Banded Pull Aparts 10 Banded Chest Press 8 Push Up to Down Dog 10 Alternating Cossack Squats WITH […]

WARM UP 2:00 Easy Row (switch every :30 w/ a partner) 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 10 Trunk Twists 15 Air Squats […]

WARM UP 1:30 Easy Cardio Choice 2 ROUNDS 10 PVC Pass Throughs 10 Banded Pull Aparts 5 Scap Push Ups 5 Push Ups 1 ROUND :15 Ring Support Hold 3 […]

WARM UP Tabata Run (8 sets) 20-second run (easy-build to moderate pace) 10-second Walk 3 ROUNDS 10 Banded Pass Throughs 10 Banded Lat Press Downs 10 Banded Pull Aparts 5 […]

WARM UP 2 ROUNDS :30 Easy Air Bike 10 Box Step Ups 10 Banded Lat Press Downs 10 Banded Pull Aparts 10 Hollow Rocks Then Into… 2 ROUNDS :30 Moderate […]

WARM UP 3:00 Easy Row, Bike or Jog 2 ROUNDS 10 Empty Bar Good Mornings 10 Hip Extensions or Superman Rocks 10 Slow Sit Ups 5 Inchworm + Push Up […]