WARM-UP 1) Assault Bike Tabata Style 2) Mini Band Glute Warm-Up 3) Back Squat Bar Warm-Up 4) Barbell Quad & Adductor Smash STRENGTH: Back...

WARM-UP 1) 500m Row 2) KB Deadbug Glute Bridge STRENGTH: Sumo Deadlift, find a 3RM of the day in 5-7 sets; do 2 sets with 3RM ACTIVE...

WARM-UP 1) Tabata Ski 2) Plate Dead Bug Pull-Over & Prone Superman’s 3) Jerk Bar Warm-Up 4) PVC Pipe 1st Rib & Trap STRENGTH: Power or...

WARM-UP 1) 2-minutes per Machine 2) Banded Pull Apart Series 3) Scap Pull-Ups + Kippin, 10 reps each 4) Lat Smash SKILL: HSPU, Pistols...

WARM-UP 1) Support Hold, 10s – 3X’s 2) Negative Dip (5s down), 5 reps 3) Sumo DL HP Progression/Practice 4) Pec & Tricep Smash STRENGTH:...

WARM-UP 1) Crawling Warm-Up 2) Kick to HS & HS Walk Practice 3) Bench Press Warm-Up Sets (bar – 10 reps, 50% - 7 reps, 55% - 5 reps) 4)...

WARM-UP 1) Tabata Jog/Run (20s ON, 10s Off – 8X’s) 2) GHD Sit-Up Review & Practice, 2 x 10 reps 3) Barbell Widestance Good Morning’s &...

WARM-UP 1) Do 2-3 rounds for quality: - 150m Ski - Ring Dip Support Hold, 20s tight hollow body hold on rings - Banded Lat Pull Over...

WARM-UP 1) Dynamic Running & Jumping Warm-Up (high knees, butt kicks, skipping, bunny hops, kangaroo hops, froggy hops, gorilla hops,...

WARM-UP 1) Tabata Row 2) Kipping on Rings & Toes to Ring Practice 3) Front Squat Bar Warm-Up 4) Barbell Quad/Adductor/Calf Smash...