WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises Into… 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power […]

WARM-UP 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 […]

WARM-UP AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 […]

WARM-UP 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges […]

WARM-UP 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 […]

WARM-UP 2 SETS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 2 SETS 8 Barbell RDL’s 8 […]

WARM-UP LINE DRILLS (25′ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee […]

WARM-UP 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs […]

WARM-UP 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike […]

WARM-UP 2 ROUNDS 1:00 Row 5 Inch Worm 5 Cat/Cow 6 Alt Groiner with a twist 10 Kang Squat 10 Ring Row Into 1 ROUND 10 Air Squats 10 Jumping […]