WARM-UP 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck Ups/ V Ups 10 Box Jumps […]

WARM-UP 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1-2 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 […]

WARM-UP 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows -Quick Rest- 2 ROUNDS 10 Single-Single-Doubles 10 […]

WARM-UP 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* […]

Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run Rx  20/14 weighted Vest Or service body armor Rx+  20/14 weighted Vest and unpartitioned reps In memory […]

WARM-UP EMOM × 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2-:20 Lateral Hops/ :20 Forward + Backward Hops Min 3-:40 Full Body Rowing Min […]

WARM-UP AMRAP × 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar […]

WARM-UP 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows […]

WARM-UP 2 ROUNDS 200m Run 25′ High Kicks + 25′ Cherry Pickers 25′ Toe Walk + 25′ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25′ […]