WARM-UP 1 ROUND 8 Plank to Pike 8 Scorpion Stretch 10 Elbow Scap Push-Ups* 10/10 Deficit Calf Raises​ Into…​ 1 ROUND 20/20 Single Leg Single Unders 10 Tuck-Ups 10 Scap […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Deep Squat Ankle Rocks MIN 4: :20/:20 Adductor Rock Backs […]

WARM-UP 2 ROUNDS 30 Jumping Jacks 10 Elbow Punches 10 Ring Rows 7-10 Scap Pull-Ups* *RND 2 complete Kip Swings. Into… 2 ROUNDS (RND 1=PVC / RND 2= BB) 5 […]

WARM-UP 2:00 Cardio Choice (1:00 Easy / 1:00 Moderate) 2 SETS Static Hold Prep: :20 Bulgarian Split Squat Hold :20 Glute Bridge Hold :40 Wall Sit — knees at 90°, […]

WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Air Squats 6 Inch Worm to Push-Up 10 KB Deadlifts Into… 1 ROUND 200m Run 10 Russian KB Swings 10 Box […]

WARM-UP 2 ROUNDS 300/250m Row (increase speed 2nd Round) 10 Air Squats 10 Cossack Squats 10 Bootstraps 4/4 90-90 Rotations with Reach :30 Hollow Hold Into… 1-2 ROUNDS 300/250m Row […]

WARM-UP 2 ROUNDS 1:00 Cardio of Choice 10 Deadbugs → 10 Sit-Ups 20 Shoulder Taps → 10 DB Slides Into… 2 ROUNDS 1:00 Cardio of Choice 8 Box Step-Overs 10 […]

WARM-UP 2 ROUNDS 10 Banded Supinated Pull-Aparts 10 Banded Pronated Pull-Aparts 10 Banded Bent-Over Rows 10 Slow Arm Haulers Into… AMRAP x 5 MINUTES 50 Single Unders* 10 Up-Downs** 10 […]

WARM-UP AMRAP x 5 MINUTES 10 Banded Lat Pull-Downs 10 KB Deadlifts 10 KB Upright Rows 10 V-Ups Into… 2 ROUNDS 5 Kip Swings 10 Ring Rows 5 Empty BB […]

WARM-UP 1 ROUND 5 Inchworm w/ Push Up 5/5 Moose Antlers 10 Slow Air Squats 5 Boot Strappers 10 Scap Push Ups :20 Pike Hold Into… 1-2 ROUNDS 200m Run […]