WARM-UP 2 ROUNDS 10 Wide Leg Good Mornings 10 Up/Downs 5 Push-Ups 10 Glute Bridge 10 KB Deadlift Into… 2 ROUNDS 5 Burpees + Push Up 10 Kettlebell Swings :45 […]

WARM-UP 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks […]

WARM-UP 1 ROUND 200m Run 10 PVC Pass Through 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 200m Run 10 PVC Around the Worlds 10 Kip Swings 10 Ring […]

WARM-UP 2 ROUNDS 10 Alt. Step-Ups 10 Alt. DB Goblet Lunges 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Rows (switch top hand at 5) into… 2 ROUNDS 8 […]

WARM-UP 1-2 ROUNDS 10 Alt. 90-90 Hip Rotations 5 Empty Barbell GoodMornings 10 Alt. Bird Dogs 5 Cat/Cows into… AMRAP × 5 MINUTES 5 PVC 3-Point Contact Drill 10 Air […]

WARM-UP 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees STRENGTH (ALL) 3-3-3-2-2-1 Front […]

WARM-UP AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Band Pull Aparts 8 Banded Upright Rows 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs […]

WARM-UP 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box […]

WARM-UP 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB […]

WARM-UP MOBILITY ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner w/twist 5 Bootstrappers 10 Slow Air Squats 5 Push Up to Down Dog 10 Alt Piked Toe Taps 10 Walk […]