WARM-UP 1 GENERAL WU ROUND 30 Jumping Jacks 10 Up-Downs 30 Mountain Climbers 10 Push-Ups 30 Flutter Kicks 5 Burpees Into… 2 SPECIFIC WU ROUNDS 30 Single Unders* 10 Tall […]

WARM-UP 2 ROUNDS 200m Run 10 Scap Push-Ups 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Shoo the Chickens Into… 2 ROUNDS 200m Run 5 Push-Up to Pike* 10 Banded […]

WARM-UP 1-2 MOBILITY ROUNDS 10 Alt. Cossack Squats 10 Good Mornings 10 Bootstrappers 10 Alt. Deadbugs 10 Alt. Supermans 10 Toe Touch + Jumping Jacks into… 3 ROUNDS 15/12 Cal […]

WARM-UP 2 ROUNDS 10 Up/Downs 5 Up/ Down Dogs 10 Piked Shoulder Taps 10 Alt Arm Raise in Child’s Pose 5/5 Arnold Press :30 Dead Hang 5 Slow Kip Swings […]

WARM-UP 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean […]

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WARM-UP 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 […]

WARM-UP EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Arms only stroke MIN 2 – Arms + hinge stroke MIN 3 – Quarter slide stroke MIN […]

WARM-UP 2 ROUNDS 100m Run 10 Good Mornings 20 Lateral Hops 5 Push Up to Pike Into… 2 ROUNDS 40 Single Unders 10 Hang Muscle Cleans 5/5 DB Deadlifts 5/5 […]

WARM-UP TABATA (8 ROUNDS – :20 ON // :10 OFF) MVMT 1 – Bike (increase pace with each round) MVMT 2 – Scap Push-Ups (Round 1)* *Switch movements / progress […]