Warm Up Movement Prep/Activation: 10:00 AMRAP 1:00 Bike 5 Dynamic Squat Stretch 25ft Lizard Crawl 3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%) 10 […]

WARM-UP 2 ROUNDS 200m Run 10 Leg Swings 8/8 Single Arm DB Bent Over Row 10 Scap Pull-Ups Into… 1-2 ROUNDS 100m Run 5 Up Dog to Down Dogs 8/8 […]

WARM-UP 2:00 Row Into… 2 ROUNDS 50 Single Unders* 6 Front Squats 6 Strict Press 10 Scap Pull Ups 10 Ring Rows** Into… 2:00 Row *Round 2 move to 30 […]

WARM-UP 1:30 Bike Into.. 2 ROUNDS 10 Goodmornings (barbell on back rack optional) 10 Glute Bridge-Ups 10/10 Single Leg Glute Bridge-Ups 10 Broad Jumps 10 Banded Pull Throughs Into… 1:30 […]

WARM-UP EMOM x 6 MINUTES MIN 1 – :20 Wall Sit + Max Air Squats MIN 2 – :20 Plank + Max Alt Toe Taps MIN 3 – :20 Hollow […]

WARM-UP 1 ROUND 100m Run 8 Alt. Step-Ups 8 Air Squats 8 Alt. DB Deadlifts 8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting) 5 DB Power Cleans 5 […]

WARM-UP EMOM x 5 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Bird-Dogs MIN 2 – Bike (Easy Pace) MIN 3 – Alt. Dead-Bugs Min 4 – Bike […]