“PUENTES” For Time -7 Wall Walks -503ft Run with Partner* -21 Burpee box Step-ups with Partner* -503ft Run with Partner* -20 Kettlebell Swings -503ft Run with Partner* -15 Over head […]

WARM-UP 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) […]

WARM-UP 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front […]

WARM-UP 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean […]

WARM-UP 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers […]

WARM-UP AMRAP X 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 […]

WARM-UP 2 ROUNDS 50′ Side Shuffles (25′ down/ 25′ back) 25′ Forward Run 25′ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row […]

WARM-UP 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single […]

WARM-UP *GENERAL WARM-UP* EMOM × 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – […]

WARM-UP 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into.. 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows […]