WARM-UP AMRAP x 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches STRENGTH (PERFORMANCE) — Build to a […]

WARM-UP AMRAP × 6 MINUTES 10 Calf Raises + Tib Raises* 10 Banded Pull Throughs** 10 Alt. Skater Hops 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise […]

WARM-UP 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 […]

WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into.. 1 ROUND 20 High Jump Single Unders 20 Fast Single […]

WARM-UP 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 […]

WARM-UP LINE DRILLS 25ft of… loe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, […]

WARM-UP 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 […]

WARM-UP 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs […]

WARM-UP 1 ROUND 100m Run 10 Alt. Groiners :30 Plank 10 Good Morning Into… 1 ROUND 100m Run 10 Alt. Box Step-Ups 20 SB Plank Taps 10 SB Deadlifts Into… […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 […]