WARM-UP 2 ROUNDS 100 M Jog 10 Step-Up 10 Up/Down 10 Ring Rows Into… 2 ROUNDS 100 M Run 8 Box Jumps 6 Burpee 8/8 Hand over Hand Ring Row […]

WARM-UP 1 ROUND 1:00 Row (EZ) 10 Alt. Groiners 8 Push-Up to Pike 6 Box Step-Overs Into… 1 ROUND 1:00 Row (Moderate) 10 Med Ball Front Squats 8 Up-Downs 6 […]

WARM-UP 3 ROUNDS :45 Row* 12 Alt. KB Deadlifts 10 Scap Push-Ups 10 Arm Haulers :20/:20 KB Suitcase Hold *RND 1= Arms + Body Rowing / RND 2= Half Slide […]

WARM-UP 1 ROUND 10 Cat Cow 10/10 Big Arm Circles (Forward + Back) 10 Hops + 10 High Hops 10/10 Single Leg Hops 10/10 Ankle Stretch 10/10 Single Leg RDL […]

GENERAL WARM-UP 1-2 ROUNDS 10 Alt. Groiners 10 Scap Push-Ups 10 Air Squat 10 Scap Pull-Ups Into… 2 ROUNDS 10 Ring Rows 5 Hang Power Cleans + 5 Front Squats […]

WARM-UP QUICK RUNNING DRILLS* Dynamic Knee Hug Dynamic Hamstring Scoop Toe Walk Heel Walk High Knees Butt Kickers *25ft out and back Into… AMRAP × 5 MINUTES 100m Run 6 […]

WARM-UP 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 […]

WARM-UP 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 […]

WARM-UP 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows […]