WARM-UP MOBILITY ROUND 10 Groiners 8 Cat Cow 10 Boot Strappers 8 Thread the Needle Into… 1 ROUND 10 Wall Ball Front Squats 10 Scap Pull Ups 20 Shoulder Taps […]

 WARM-UP BOUNDING PRIMER 2 ROUNDS 12 Front to Back Line Hops 12 Side to Side Line Hops 10 Right/Left Single Leg Hops 5 Max Vertical Jumps -Quick Rest Between Rounds- […]

WARM-UP LINE DRILLS 25’/25′ Side Shuffle 25′ Alt Figure 4 Stretch 25′ Alt. Quad Stretch 25′ Karaoke 25′ Toy Soldier 25′ High Knees 25′ Butt Kickers 25’/25′ High Knees into […]

WARM-UP 2 ROUNDS 5 Jefferson Curls 5/5 Sciatic Nerve Flosses 10 PVC Banded Deadlifts 1:00 EZ Bike Into… 2 ROUNDS 5/5 Staggered Stance Good Mornings* 5 Cat/Cows 5 Empty Barbell […]

WARM-UP 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack […]

WARM-UP 2 ROUNDS 5 Push Up to Down Dog 10 Alt Groiners 10 Alt Piked Toe Taps 10 Pause Air Squats (:01 in bottom) 5 Up-Downs Into… 2 ROUNDS* 6 […]

WARM-UP 3 ROUNDS 2:00 Bike* 12 Banded Pull-Apart 10 Alt. Deadbug (Option to add KB Pull Over) 8 Reps Pull-Up Prep** *RND 2= 1:30 Bike, RND 3= 1:00 Bike. **Scalp […]

WARM-UP 3:00 Row (Increase intensity every minute) Into… 1 ROUND 5 Jefferson Curls 10 Boot Strappers 5 Push-Up to Pike 10 Cat Cow Into… 1 ROUND 10 Wall Ball Front […]

WARM-UP 200m Run Into… 2 ROUNDS 5 Inch Worms into Up Dog/ Down Dog 10 Good Mornings 8 Jefferson Curls 5/5 Bodyweight Lunges 10 Shoulder taps 5/5 Cat/Cow Into… 200m […]