WARM-UP 1) Crawling Warm-Up 2) Banded Pull Apart Series 3) Scap Pull-Ups & Kipping on Rings 4) Candlestick Pistols 5) Calf & Shin Smash...

WARM-UP 1) Assault Bike - Arms Only, 20s On/10s Off – 4X’s 2) Ring Plank Hold, 10s + Ring Roll Out, 5 reps – 2X’s 3) Negative Ring...

WARM-UP 1) 250m Row + 250m Ski 2) Weighted PVC Pipe Pass Through’s 3) Reverse Grip PVC Pipe OHS 4) PVC Pipe 1st Rib & Trap STRENGTH:...

WARM-UP 1) 250m Row + 250m Ski 2) Plate Hamstring Curls, Sliding Cossack Squats, 20 reps each 3) Med Ball Clean Progression 4) Sumo...

WARM-UP 1) 400m Jog/Run 2) Barbell Pull Over Series 3) KB Bottom’s Up Press, 10 reps + Carry, 60ft – 2X’s R/L 4) Barbell Pec Smash & Trap...

WARM-UP 1) Crawling/Jumping & Landing Warm-Up 2) Jump Rope & DU Practice, 3-5 minutes 3) Banded Pull Apart Series 4) HSPU Practice SKILL:...

WARM-UP 1) Perform 2-3 rounds for quality: - 150m Ski - 10 Banded Lat Pull Over w/Hollow Body Hold - 5 Scap Pull-Ups + 3 Negative...

WARM-UP 1) Tabata Assault Bike 2) 3 Scap Pull-Ups + 3 Strict KTE’s + 3 Strict T2B, 2-3 sets 3) 3 Scap Pull-Ups + 3 Kip Beat Swings + 3...

WARM-UP 1) 500m Row 2) Starfish Side Plank & Superman’s 3) Single Leg RDL & Wide Stance Good Morning’s 4) Hamstring Tack & Floss...

WARM-UP 1) 250m Row + 250m Ski 2) Snatch Footwork 3) Snatch Bar Warm-Up 4) T-Spine Extensions w/Double Lacrosse Ball ACTIVE MOBILITY 1)...