WARM-UP 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. […]

WARM-UP 2 SETS 8/6 Cal Bike (RPE 6) 8 Box Step Overs (20) 8 Alt. Lunges 16 Alt. Deadbugs Into… 2 SETS 10/8 Cal Bike (RPE 8) 10 Box Jump […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 […]

WARM-UP AMRAP X 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP X 5 MINUTES 5/4 Cal Bike 5/5 Hand […]

WARM-UP 2 ROUNDS 50′ Side Shuffle (25′ Down/Back) 50′ Bear Crawl (25′ Down/Back) 12 Alt. Lunges 5 KB Jefferson Curls 5 Cat Cows Into… 2 ROUNDS 25 Forward Jog 25′ […]

WARM-UP AMRAP X 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** […]

WARM-UP 2-3 ROUNDS 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans STRENGTH ON A 10:00 RUNNING CLOCK… Build to a Moderate 3-Rep TNG Power […]

WARM-UP 25′ LINE DRILLS (MIN 0-4) Toe Walk Heel Walk Walking Good Mornings Bear Crawl Quad Crawl Alt. Straight Leg High Kicks Butt Kickers Burpee Broad Jumps Into… 1-2 ROUNDS […]

WARM-UP AMRAP X 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges 20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP X 5 MINUTES 10 KB Bent Over Rows 10 […]