WARM-UP 1) 500m Row 2) Plank with Alternating Reach 3) T-Spine Superman’s 4) Deadlift Bar Warm-Up STRENGTH: Deadlift, 10RM x 4 sets...

WARM-UP 1) 250m Ski 2) KB Pull Over 3) Scap Pull-Ups & Circles 4) Negative Pull-Ups STRENGTH: Weighted Pull-Ups, 30s ME reps + 30s Rest,...

WARM-UP 1) 400m Jog 2) Banded Pull Apart Series 3) Burpee Bar MU’s & Strict HSPU practice 4) Push Press Bar Warm-Up STRENGTH: Push Press,...

WARM-UP 1) Jump Rope Warm-Up 2) Pull-Up Warm-Up 3) Mini Band Glute Warm-Up 4) Barbell Back Squat Warm-Up STRENGTH: Back Squat, 10RM of...

WARM-UP 1) Tabata Row 2) Clean Bar Warm-Up 3) Snatch Bar Warm-Up 4) Front Rack Stretch STRENGTH: Front Squat, 12RM of day x 3-4 sets...

WARM-UP 1) 250m Ski 2) Scap Pull-Ups, Kipping, Pull-Ups & Toes to Bar 3) Cossack Squats 4) Sumo Deadlift Warm-Up STRENGTH: Sumo Deadlift,...

WARM-UP 1) Dynamic Running Warm-Up 2) Banded Pull Over 3) Horizontal Shrugs & Negative Inverted Rows 4) Scap Scrub STRENGTH: Weighted...

WARM-UP 1) Jump Rope Warm-Up 2) Banded Pull Apart Series 3) KB Armbar & Press Series 4) Pec Smash STRENGTH: Bench Press, 12RM x 3-4 sets...

WARM-UP 1) Tabata Row 2) Prone PVC Pipe Pass Through’s 3) Reverse Grip PVC Pipe OHS 4) Hip & Ankle Stretching Series STRENGTH: Banded...

WARM-UP 1) Tabata Assault Bike 2) Plank with Alternating Reach 3) Mini Band Glute Series 4) Frankenstein Squats STRENGTH: Front Squat,...