Warm Up 6:00 AMRAP 30-second Row 5 Air Squats 5 Box Step Ups 10 Plate Hops Workout Prep: 1 Set 2 Box Jumps (at workout height) 5/4 Calorie Row (at […]

Warm Up 3 Rounds 10 Banded Pass Throughs 5 Dynamic Squat Stretches -into- 3 Rounds 30 Single Unders 3 Snatch Pull + High Hang Power Snatch + Overhead Squat 3 […]

Warm Up 3 Rounds 1:00 Easy Bike 5 Inchworms 10 Glute Bridges 5 Deadlifts (PVC-Empty Bar) 5 Roll and Reach Good Mornings Note: Pay attention to your pace and the […]

Warm Up 3 sets: 12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per arm Rest 1 min 6 On Knee Tripod Push Ups to Downward Dog OR […]

Warm Up 3 Rounds 1:00 Easy Row 5 Inchworms 5 Dynamic Squat Stretches 5 PVC-Empty Bar Muscle Cleans 5 PVC-Empty Bar Front Squats 5 Ring Row 5 Hanging Knee Raises […]

Warm Up 3 Rounds 1:00 Easy Row 10 Roll and Reach 3 Inchworms 10 Banded Pass Throughs 5 PVC-Empty Bar Muscle Snatch 20-second Knee Plank Workout Prep: 1 Controlled Round […]

Warm Up Banded 7s -into- 6:00 AMRAP 1:00 Easy Row 8 Half Kneeling Dumbbell Shoulder Press (each) 8 Single Arm Dumbbell Upright Rows (each) 8 Scap Pull Ups 10 Alternating […]

Warm Up 3 Rounds 1:00 Machine 10 Box Step Ups 10 Cossack Squats 5 PVC Clean Pulls 5 PVC Hang Muscle Cleans 5 PVC Front Squats Workout Prep: 2 Controlled […]

Warm Up 2 Rounds 1:00 Machine 1:00 Jump Rope -into- 3 Rounds 100m Easy Run 10 Leg Swings (each) 10 Banded Pull Aparts 5 Scap Pull Ups 5 Dynamic Squat […]

Warm Up 2:00 Row -into- 3 sets: 8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per arm Rest 1 min 6 Push Ups to Downward Dog […]