WARM-UP 1) 200m Run 2) Dead Bug Pull Over 3) Prone PVC Pipe Pass Through 4) Reverse Grip PVC Pipe OHS STRENGTH: OHS, 18RM x 3 sets ACTIVE...

WARM-UP 1) Tabata Ski or Row 2) Banded Pull Apart Series 3) KB Armbar + Press 4) Negative Push-Ups STRENGTH: Bench Press, 18RM x 3 sets...

WARM-UP 1) Jump Rope Warm-Up 2) Hollow Body Holds, 10s + 5 Hollow Rocks – 3X’s 3) Mini Band Glute Series 4) Back Squat Bar Warm-Up...

WARM-UP 1) Tabata Jog & Leg Swings 2) Dead Bug Pull Over 3) YTWA Scap Series 4) Negative Inverted Rows STRENGTH: Weighted Inverted Rows,...

WARM-UP 1) Tabata Assault Bike (20s Forward/10s Backward – 8X’s) 2) Plank with Alternating Reach, 10 R/L 3) Med Ball Hamstring Curls, 20...

WARM-UP 1) Tabata Row 2) Wall Bugs 3) T-Spine Supermans 4) Clean & Jerk Bar Warm-Up STRENGTH: Hang Power Clean + Jerk (1+3)X3 reps, 4-6...

WARM-UP 1) Jump Rope Warm-Up 2) Bird Dogs 3) Sliding Plate Lunges 4) Hip Flexor Smash STRENGTH: OH Push Back Lunges, 5-7 reps R/L x 5...

Memorial Day Murph: For time : - 1 Mile Run - 100 Pull-ups - 200 Push-ups - 300 Air Squats - 1 Mile Run Foundational Goal is 1/2...

WARM-UP 1) Dynamic Running Warm-Up 2) Alternating Low Bears 3) Snatch Foot Work w/PVC Pipe 4) Power Snatch & OHS Bar Warm-Up STRENGTH:...

WARM-UP 1) Tabata Bike 2) Side Plank Variations 3) Cossack Squats 4) Sumo DL Bar Warm-Up STRENGTH: Floating Sumo Deadlift, 20RM of day x...