WARM-UP 1) 200m Run & Jump Rope Warm-Up 2) KB Pull Overs 3) Single Leg KB RDL 4) One Arm KB Swings STRENGTH: Deadlift, 6RM of day x 5...

WARM-UP 1) 250m Ski 2) Tall Plank Series 3) KB Arm Bar Series 4) Pec Smash STRENGTH: Bench Press, 6RM of day x 5 sets ACTIVE MOBILITY 1)...

WARM-UP 1) Ski 2-minutes 2) Banded Pull Aparts 3) Pull-Up Warm-Up 4) Lat Smash STRENGTH: Weighted Pull-Ups, 20s ME reps + 40s Rest – 8X’s...

WARM-UP 1) Tabata Row 2) Alternating Low Bears 3) Glute Warm-Up 4) Back Squat Bar Warm-Up STRENGTH: Pause Back Squat (3s in bottom), 6RM...

WARM-UP 1) 500m Row 2) Prone PVC Pipe Pass Through’s 3) Reverse PVC Pipe OHS 4) Anterior Ankle Mobilization STRENGTH: Overhead Squat, 8RM...

WARM-UP 1) 2-minutes on machine 2) KB Pull Over 3) T-Spine Superman’s & Hamstring Curls 4) KB Sumo Squat Series STRENGTH: Sumo Deadlift,...

WARM-UP 1) 500m Row 2) Banded Pull Apart Series 3) Pull-Up Warm-Up 4) Barbell Bent Over Row w/Pauses & Tempo STRENGTH: Barbell Bent Over...

WARM-UP 1) 250m Ski 2) Crawling Warm-Up 3) Support Hold + Negative Ring Dip 4) Tricep Smash STRENGTH: Ring Dips, 20s ME reps + 40s Rest,...

WARM-UP 1) Assault Bike, .75 miles 2) Side Plank Variations 3) Mini Band Glute Warm-Up 4) Front Squat Bar Warm-Up STRENGTH: Front Squat...

WARM-UP 1) Tabata Bike 2) Bird Dog Variations 3) Clean Footwork 4) Clean & Jerk Bar Warm-Up STRENGTH: Clean + Front Squat + Jerk...