WARM-UP 25′ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP × 3 MINUTES 25′ Shuttle Run 4 Alt. DB […]

WARM-UP 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press 2 ROUNDS 20 Single Unders (upgrade to Dubs in […]

WARM-UP 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral […]

GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip […]

WARM-UP 2 ROUNDS 8 Groiners 8 Push-Up to Pike 8 Ring Rows 8 Strict Press* Into… 2 ROUNDS 8 Kang Squats 8 Hand-Release Push-Ups** 8 Kip Swings 8 Front Squats*** […]

WARM-UP 1 ROUND 12 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squat 12 Good Morning Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box […]

WARM-UP 3 SETS 50 Single Unders or :30 Cardio Choice 5 Reps of (1) Up-Down + (1) Hand Release Push-Up 5/5 Slow Plate Around the Worlds 5 Plate Ground to […]

WARM-UP AMRAP X 6 MINUTES Cal Row 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups PARTNER WORKOUT IN TEAMS OF 2… AMRAP X 30 MINUTES* 80/60 […]

WARM-UP :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+ Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the […]