WARM-UP 1) Hollow Body Hold w/Banded Lat Pull-Down, 10 reps w/2s pause 2) Scap Pull-Up, 5 reps + Kipping on Bar, 5 reps – 3X’s 3)...

WARM-UP 1) Tabata Dynamic Running Movements (high knees, butt kicks, skipping, side shuffle, jogging , back peddle) 2) Banded Pull Apart...

WARM-UP 1) 500m Row 2) Hollow Body Hold, 10s + 5 Scap Pull-Ups + 5 Kips – 2X’s 3) C2B Pull-Ups w/5s Decent, 5 reps 4) Back Squat Bar...

WARM-UP 1) Crawling Warm-Up 2) Hollow Body Hold, 10s + Extended Plank Hold, 10s - 3X's total 3) Scap Pull-Up, 3 reps + Kipping, 3 reps +...

WARM-UP 1) 500m Row 2) Bird Dogs + Glute Bridges, 10 reps each 3) Single Leg PVC Pipe Hip Hinge, 10 reps 4) KB Series: KB Deadlift + KB...

WARM-UP 1) 800m Assault Bike 2) Jump Rope Warm-Up 3) DB Shoulder Warm-Up 4) PVC Pipe 1st Rib & Trap SKILL: HSPU & HS Walk ACTIVE MOBILITY...

WARM-UP 1) Tabata Ski 2) Banded Lat Pull Down w/Hollow Hold 3) Banded Pull Apart Series 4) Scap Pull-Ups & Negative Pull-Ups 5) Lat Smash...

WARM-UP 1) 250m Row + 250m Ski 2) Star Fish Side Plank, 20s R/L + Star Fish Superman, 20s – 2X’s 3) Front Squat & Clean Warm-Up 4)...

WARM-UP 1) 800m Assault Bike 2) Jump Rope Warm-Up 3) Scap Pull-Ups + Kipping + KTE’s + T2B 4) KB Sumo Squat Series 5) Sumo Deadlift...

WARM-UP 1) Dynamic Running Warm-Up 2) Wall Bugs & T-Spine Superman’s, 10 reps each 3) Power Snatch Bar Warm-Up 4) Barbell Pec, Bicep &...