WARM-UP 1) 400m Run 2) Barbell Pull Over Series 3) HSPU Practice 4) Barbell OH Press Warm-Up STRENGTH: BH Strict Press, 20RM of day x 3...

WARM-UP 1) Tabata Row (accumulate ME distance) 2) Barbell Deadbugs, 10 R/L 3) Power Clean & Front Squat Bar Warm-Up 4) Hip Mobility...

WARM-UP 1) Jump Rope Warm-Up 2) Hollow Body Holds, 10s x 3 sets 3) Banded Pull Apart Series 4) Scap Pull-Ups, 5 reps + 1 Negative Ring...

WARM-UP 1) 200m Jog or 2-minute Jog 2) Bird Dog Variations 3) Glute Activation Series 4) Back Squat Bar Warm-Up STRENGTH: Back Squat,...

WARM-UP 1) Dot Agility Drills 2) Wall Bugs 3) PVC Pipe Hip Hinge 4) Good Mornings & RDL’s STRENGTH: Floating Deadlifts, 20RM of day x 3...

WARM-UP 1) Crawling Warm-Up 2) Prone Scap Swimmers 3) Banded Pull Apart Series 4) Tempo High Pulls, 15-20 reps – bar only STRENGTH: Hip...

WARM-UP 1) Jump Rope Warm-Up 2) Starfish Side Plank 3) Starfish Back Extensions 4) Reverse Grip PVC Pipe OHS STRENGTH: OHS, 20RM of day...

WARM-UP 1) Dynamic Running Warm-Up 2) Wall Bugs 3) T-Spine Superman’s 4) Glute Bridge March 5) Wide Stance Good Mornings STRENGTH:...

WARM-UP 1) 200m Run 2) Banded Pull Aparts 3) Banded Dead Bugs 4) Lat Pull Down STRENGTH: Barbell Bent Over Row, 10 reps x 4 sets ACTIVE...

WARM-UP 1) Jump Rope Warm-Up 2) Tall Plank Series 3) Banded Pull Apart Series 4) Negative Push-Ups STRENGTH: Weighted Push-Ups, ME reps...