WARM-UP LINE DRILLS (-4:00) 100m Run 25′ High Kicks 25′ Toe Touches 25′ Side Shuffle 25′ Karaoke 25′ High Knees 25′ Butt Kickers 100m Run Into… 2 ROUNDS (-6:00) 10 […]

WARM-UP 1 ROUND 10 Up-Downs 10 Good Mornings 10 Tuck-Ups :30 Dead Hang from Pull-Up Bar Into… 1 ROUND 10 Up-Downs 10 Kang Squats 10 V-Ups 10 Scap Pull-Ups Into… […]

FULL-BODY STRENGTH EMOM x 8 MINUTES MIN 1 – :50 DB Suitcase Step-Ups MIN 2 – :50 DB Close Grip Floor Press (Score is Weight) FULL-BODY SPRINT WORKOUT 5 SETS […]

PUSH X PULL STRENGTH 4 SETS FOR MAX REPS 1:00 – DB Curl into Around the World* 1:00 – Single DB Tempo Strict Press (2121) 1:00 – Single DB Renegade […]

BODYWEIGHT PUMP ON A 5:00 RUNNING CLOCK… 20 Squat Rotations 20 Quad Heel Taps 20 Hollow Rocks 20 Figure-8s* 20 Glute Bridge-Ups Spend Remaining Time in Any Static Hold *Both […]

PUSH X PULL STRENGTH AMRAP × 15 MINUTES* 10 Slow Diamond Push-Ups 10 Slow DB Chest Flys 10 DB Pronated Bent Over Rows *Focus on quality of rounds/reps over quantity. […]

FULL-BODY STRENGTH 5 SETS ON A 13:00 CLOCK… 8 Single Arm DB Sumo DL High Pull (L) 8 Single Arm DB Push Press (L) 8 Single Arm DB Sumo DL […]

FULL-BODY STRENGTH 4 SETS ON A 12:00 CLOCK 3/3 Slow DB Turkish Get-Ups (Score is Weight) FULL-BODY SPRINT WORKOUT ON A 4:00 RUNNING CLOCK… 20 Hand Release Push-ups 30 Single […]