Warm Up 7:00 Barbell + Engine Flow 0:00–2:00 Easy Bike or Jump Rope 2:00–5:00 2 rounds 8 Deadbugs 4 Dynamic Squat Stretches 5 PVC Muscle Cleans 5 PVC Front Squats […]

Warm Up 7:00 Flow 0:00–2:00 Easy Row 2:00–5:00 2 rounds 8 Glute Bridges 6 Banded Good Mornings 10 Alternating V-Ups 5:00–8:00 2 rounds 6 Empty Bar Deadlifts 5 Abmat Sit-Ups […]

Warm Up 1 round: 100m Run 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 […]

Warm Up 8:00 Build (Barbell + Rope) 0:00–2:00 Easy Bike 2:00–4:00 2 Rounds 10 Deadbugs 5 Roll and Reach 3 Inchworms 4:00–6:00 2 Rounds 5 PVC Clean Deadlifts 5 PVC […]

Warm Up 3:00 Row -30-seconds easy into 30-seconds moderate-fast (pay attention to calories completed) -into- 3 Rounds 3 World’s Greatest Stretch (each) 10 Deadbugs 10 Cat/Cows 5 Broad Jumps 5 […]

Warm Up 2:00 Bike -into- 3 Rounds 5 Dynamic Squat Stretches 3 Inchworms 5 PVC Muscle Snatch 5 PVC Overhead Squats 5 Snatch Balance (Start off catching high and drop […]

Warm Up 3 sets: 8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk Complexes Rest 1:00 50ft Waiters Carry OR 3-4 Handstand Leg Lifts from Box […]

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 7:00 Flow 2 Rounds: 30-second Machine 4 World’s Greatest Stretch (each side) -into- 2 Rounds: 3 PVC Muscle Cleans 3 PVC Front Squats 3 PVC Tall Cleans -into- […]

Warm Up 5:00 Flow (Workout Prep) 3 rounds 100m Run 10 Air Squats 6 Box Step Ups 25ft Walking Lunge -into- 4:00 Flow (Gymnastics Prep) 2 rounds 10 second Dead […]