WARM-UP 1-2 ROUNDS 10/10 Med. Ball Around the Worlds 10 Alt. 90-90 Hip Rotations 10 PVC Pass Throughs 5/5 Adductor Rock Backs into… 1-2 ROUNDS 10 Med. Ball Front Squats […]

WARM-UP 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 […]

WARM-UP 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 […]

WARM-UP 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral […]

WARM-UP GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC […]

WARM-UP MOBILITY ROUND 5/5 Wrist Circles 5 Up Dog to Down Dog 10 Squat w/ Twist :30 Dead Hang Into… 2 ROUNDS 10 Air Squats 10 Banded Lat Push Downs […]

WARM-UP 1 ROUND 10 Air Squats 10 Good Morning 5 Jefferson Curls 10 Glute Bridge 3/3 Scorpion Twist 6 Tuck Jumps 2 ROUNDS 10 BB RDL 6 Half Box Jumps […]

WARM-UP AMRAP x 5 MINUTES 8/6 Cal Bike (Easy Pace) 6 Air Squats 6 Alt. Elbow Punches 6 Tuck-Ups Into… AMRAP x 3 MINUTES 6/4 Cal Bike (Hard Pace) 6 […]

WARM-UP MOBILITY ROUND 10 Groiners + ½ Split 10 Cat Cows 20 Shoo the Chickens 10 Scorpions (5/5) 2 ROUNDS ON TEAMS* 1:00 Row 1:00 Plank 1:00 Wall Sit *P1 […]

WARM-UP 1 ROUND 10 Up-Downs 10 Up-Down Dogs 10 Scap Push-Ups 10 Alt. Shoulder Taps 10 Scap Ring Rows or Scap Pull-Ups 10 Ring Rows Into… 2 ROUNDS 5 SLOW […]