WARM-UP 1) Tabata Jog/Run 2) Wall Walk to Scap HSPU, 5 reps 3) Scap Pull-up + Kipping + Kipping Pull-Up w/3s Pause, 3 reps each 4)...

WARM-UP 1) Bike 800m 2) Mini Band Glute Warm-Up & KB Sissy Squats 3) Clean & Front Squat Bar Warm-Up 4) Barbell Adductor and Quad Smash...

WARM-UP 1) Tabata Row 2) Wall Bugs & T-Spine Extensions, 10 reps 3) Hamstring Curls, 20 reps 4) Deadlift Warm-Up Sets, 5 reps @ 40/50%...

WARM-UP 1) 100m Ski + 200m Row + 400m Bike 2) Scap Pull-Ups + Kipping + Negative Pull-Ups, 5 reps each 3) Ring Dip Support Hold +...

WARM-UP 1) 2-minutes each Machine 2) Arm Rotations, Leg Swings & Walk-Outs 3) Barbell Warm-Up (thrusters, push press, clean, snatch) 4)...

WARM-UP 1) Weighted PVC Pipe Arm Rotations & Reverse Grip OHS, 8 reps for 2-3 sets 2) Snatch Footwork 3) Snatch Bar Warm-Up 4) PVC Pipe...

WARM-UP 1) 250m Ski + 250m Row 2) Crawling Warm-Up 3) Scap Pull-Ups + Scap Circles 4) Kipping, 5 reps + 1 Negative Pull-Up – 5 reps...

WARM-UP 1) Assault Bike, 2-minutes forward/backward 2) Walkouts w/Press Up & Single Leg Hip Hinge, 5 reps each 3) KB Series, 5 reps each...

WARM-UP 1) Ski 250m + 10 Banded Pull Aparts - 2X’s 2) Wall Bugs & T-Spine Superman’s, 10 reps – 2X’s 3) Kipping HSPU Progression &...

WARM-UP 1) Jump Rope Warm-Up 2) Banded Pull-Apart Series 3) KB Bottom’s Up Press & Carry 4) PVC Pipe 1st Rib & Trap SKILL: Rope Climb’s,...