WARM-UP 1) Accumulate 2-minutes on any machine 2) KB Pull Over, 20 reps 3) KB Sumo Squat Series 4) KB Adductor Smash STRENGTH: Sumo...

WARM-UP 1) Tabata Ski or Row 2) Side Plank with Lat Raise & 90/90 Flye 3) Ring Dip Support Hold 4) Negative Ring Dips STRENGTH: Weighted...

WARM-UP 1) Jump Rope Warm-Up 2) Plank with Alternating Reach 3) T-Spine Supermans 4) Mini Band Glute Warm-Up 5) Front Squat Bar Warm-Up...

WARM-UP 1) 500m Row 2) Banded Dead Bug Pull Over 3) PVC Pipe Snatch Footwork 4) PVC Pipe 1st Rib & Trap STRENGTH: Snatch Balance, 5RM of...

WARM-UP 1) Dynamic Running Warm-Up & Speed Ladders 2) Alternating Low Bears 3) Hamstring Curls 4) Good Mornings & Single Leg RDLs...

WARM-UP 1) 400m Jog 2) DB Shoulder Warm-Up 3) HSPU Practice 4) Push Press Warm-Up STRENGTH: Push Press, 16RM of day x 3-4 sets ACTIVE...

WARM-UP 1) 250m Row + 250m Ski 2) Banded Pull Apart Series 3) Scap Pull-Ups & Negative Pull-Ups 4) Lat Smash STRENGTH: Weighted Pull-Up,...

WARM-UP 1) Hollow Body Hold & Scap Pull-Ups 2) Toes to Bar & KTE’s practice 3) Front Squat Bar Warm-Up 4) Barbell Quad Smash STRENGTH:...

WARM-UP 1) 500m Row 2) Bird Dogs 3) Single Leg KB RDL’s 4) One Arm KB Row STRENGTH: Pendlay Row, 15 reps x 3-4 sets ACTIVE MOBILITY 1)...

\ WARM-UP 1) 500m Row 2) Starfish Side Plank 3) Starfish Back Extensions 4) Sumo Squat Series STRENGTH: Sumo Deadlift, 18RM of day x 3...