WARM-UP 1) Tabata Jog/Peddle 2) Dynamic Running Warm-Up 3) Single Leg DB RDL, 10 reps R/L 4) DB Snatch Practice SKILL: Sprinting Form &...

WARM-UP 1) 250 Calorie Ski 2) Banded Pull Apart Series 3) KB Armbar + Floor Press Series 4) Inverted Row Series STRENGTH: Bench Press,...

WARM-UP 1) 500m Row 2) RKC Plank, 10s squeeze/5s rest – 3X’s 3) Single Leg PVC Pipe Hip Hinge, 5 reps R/L 4) Hamstring Tack & Floss...

WARM-UP 1) Tabata Assault Bike 2) Wall Bugs, T-Spine Superman’s, Glute Bridge March, 10 reps each 3) KB Sumo Squat Series 4) KB Hip...

WARM-UP 1) Jump Rope Warm-Up 2) Pull Over Series 3) Banded Pull Apart Series 4) KB Bottoms Up Press & Carry STRENGTH: Push Press, MAX OUT...

WARM-UP 1) 500m Row 2) Jumping & Landing Warm-Up 3) KB Swing Technique & Practice 4) Hamstring Tack & Floss ACTIVE MOBILITY 1) Calf Smash...

WARM-UP 1) 200m Run 2) Banded Pull Apart Series 3) Pull-Up Warm-Up 4) Front Squat Bar Warm-Up STRENGTH: Front Squat, 1RM ACTIVE MOBILITY...

WARM-UP 1) 250m Row + 250m Ski 2) Mini Band Glute Series 3) Front Squat Bar Warm-Up 4) Barbell Quad & Adductor Smash STRENGTH: Dead Front...

WARM-UP 1) Banded Pull A Part Series 2) Scap Pull-Ups, Negative Pull-Ups & Pull-Ups w/Pauses 3) Bench Press Bar Warm-Up 4) Barbell Pec...

WARM-UP 1) 500m Row (review rowing mechanics) 2) Jump Rope Warm-Up 3) Barbell Good Mornings, 5 reps + Barbell Bent Over Row, 5 reps +...