WARM-UP 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 […]

WARM-UP LINE DRILLS 25ft of… loe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, […]

WARM-UP 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 […]

WARM-UP 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs […]

WARM-UP 1 ROUND 100m Run 10 Alt. Groiners :30 Plank 10 Good Morning Into… 1 ROUND 100m Run 10 Alt. Box Step-Ups 20 SB Plank Taps 10 SB Deadlifts Into… […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 […]

WARM-UP 2 ROUNDS 10 Calf + Tib Raises 10 WB Lunges 20 Bunny Hops 10 WB Strict Press 30 Single Unders 10 WB Front Squats Into… 2 ROUNDS :20 Double […]

WARM-UP 2 SETS :45 Bike (Moderate Pace) 8/8 Split Squat 10 Alt. Elbow Punches 10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING) :30 Bike (Hard Pace) 10 Alt. Lunges 10 […]

WARM-UP 1 ROUND 10 Toe Touch Jumping Jacks 10/10 Big Arm Circles (Forward + Backwards) 10 Banded Pull Aparts 10 Banded Lat Pull-Downs 10/10 Banded Dante Rows 10 Hollow Rocks […]

WARM-UP 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2 ROUNDS :40 Plank* 6/6 Reverse Lunge with arm overhead** :20/:20 Side Plank 5/5 Unweighted Turkish Sit-Up** *DB Slides the […]