WARM-UP 1) Crawling Warm-Up (focus on hollow position) 2) Scap Pull-Ups, Lat Activation Hold, Kipping 3) Jumping Variations on Bar...

WARM-UP 1) 500m Row 2) Clean Footwork 3) PVC Pipe Clean Pull Review 4) Clean Bar Warm-Up 5) Barbell Trap & Pec Smash STRENGTH: Clean...

WARM-UP 1) 250m Ski & Row 2) KB Hip Flexor Warmer & Anterior Ankle Mob. 3) Single Leg RDL & Single Leg Squat Variations 4) Pistol...

WARM-UP 1) 2 rounds of: 10 PVC Banded Lat Pull Over w/Hollow Hold, 10 False Grip Ring Rows, 10 Slow Scap Pull-Ups 2) Lat Smash & T-Spine...

WARM-UP 1) 250m Row + 250m Ski 2) PVC Pipe Clean Pull Review & Practice 3) Clean Footwork & Bar Warm-Up 4) Front Rack Mobilization...

WARM-UP 1) For 4 ½ minutes total: 10s High Knees/10s Jog/10s Butt Kicks/10s Jog 2) KB Pull Over, KB One Arm Row, KB Halo, KB Bottoms Up...

WARM-UP 1) 500m row 2) PVC Pipe Snatch Pull Review & Practice 3) Snatch Footwork & Bar Warm-Up 4) PVC Pipe 1st Rib & Trap STRENGTH:...

WARM-UP 1) 500m Row 2) Jump Rope Warm-Up 3) Dead Bugs, Superman’s, Glute Bridges, 10 reps each 4) Back Squat Bar Warm-Up STRENGTH: Back...

WARM-UP 1) 250m Ski 2) DB Shoulder Series & Banded Pull Apart Series 3) Scap Pull-Ups & Scap Circles 4) Kick to Handstand Practice SKILL:...

WARM-UP 1) Tabata Row 2) Sumo Deadlift High Pull Review & Practice 3) Sumo Squat Series 4) Barbell Adductor Smash STRENGTH: Sumo Deadlift...