WARM-UP 3 ROUNDS (:20 ON/ :10 OFF): Alr Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause […]

WARM-UP 400m Run Into.. 1 ROUND 10 Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10 Barbell Good Mornings + 10 Elbow Punches 10 V-Ups […]

WARM-UP EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike (Easy Pace) MIN 2 – Yoga Push-Ups MIN 3 – Kang Squat MIN 4 – Dead […]

WARM-UP 2 ROUNDS 10 Step overs* 10 Good Mornings 10 Jumping Air Squat 10 Scap Circles *Box Jumps in 2nd Round Then Into… 1 ROUND 10 Box Jump Overs 10 […]

WARM-UP 2-3 ROUNDS 200m Run 10/10 Split Squats 5 Muscle Clean 10 Elbow Punches 10 BB Strict Press STRENGTH (ALL) 1×5@RPE7/1×3@ RPE 8 / 1×1+ @ RPE 9 Push Press […]

WARM-UP 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 […]

WARM-UP *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row Ups P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck 2 ROUNDS P1: […]

WARM-UP 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) 1 ROUND 100m Run 10 Up-Downs 10 Alt. […]

WARM-UP 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP × 6 MINUTES* 8 Calf Raises 30 Single Unders […]

WARM-UP 1 ROUND 10 PVC Pipe Around the Worlds 10 Arm Haulers 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 1 ROUND 10 PVC Pipe Pass Throughs 10 […]