Warm Up Movement Prep/Activation: 3:00 Bike -into- 3 Rounds 5 Scap Pull Ups 5 Hanging Knee Raises 10 Walking Lunge Steps 3 Up Downs Workout Prep: 3 sets (build in […]

Warm Up 3 Rounds 1:00 Machine (Bike/Row/Ski) :15 Side Plank (each side) 10 Single Leg Glute Bridge (each side)   Workout Prep: 3 sets: 5 Push Press (light- into workout […]

Warm Up Movement Prep/Activation: 3:00 Continuous Flow 200m Run → 6 Alternating Step-Back Lunges → 6 Scap Pull-Ups → 8 Hollow Rocks -Then immediately: 2 Rounds (build) 4 Pull-Ups 6 […]

Warm Up 2:00 Machine -into- 3 sets 3 Inchworms 5 Roll and Reach 3 Clean Deadlifts 3 Hang Muscle Cleans 3 Shoulder Press (Start with a PVC pipe and then […]

Warm Up 6:00 AMRAP 30-second Row 5 Air Squats 5 Box Step Ups 10 Plate Hops Workout Prep: 1 Set 2 Box Jumps (at workout height) 5/4 Calorie Row (at […]

Warm Up 3 Rounds 10 Banded Pass Throughs 5 Dynamic Squat Stretches -into- 3 Rounds 30 Single Unders 3 Snatch Pull + High Hang Power Snatch + Overhead Squat 3 […]

Warm Up 3 Rounds 1:00 Easy Bike 5 Inchworms 10 Glute Bridges 5 Deadlifts (PVC-Empty Bar) 5 Roll and Reach Good Mornings Note: Pay attention to your pace and the […]

Warm Up 3 sets: 12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per arm Rest 1 min 6 On Knee Tripod Push Ups to Downward Dog OR […]

Warm Up 3 Rounds 1:00 Easy Row 5 Inchworms 5 Dynamic Squat Stretches 5 PVC-Empty Bar Muscle Cleans 5 PVC-Empty Bar Front Squats 5 Ring Row 5 Hanging Knee Raises […]

Warm Up 3 Rounds 1:00 Easy Row 10 Roll and Reach 3 Inchworms 10 Banded Pass Throughs 5 PVC-Empty Bar Muscle Snatch 20-second Knee Plank Workout Prep: 1 Controlled Round […]