WARM-UP 1) Tabata Ski (20s On/10s Off – 8X’s) 2) Banded Dead Bug Pull Over & Banded Pull Apart Series 3) HSPU Practice 4) Barbell Strict...

WARM-UP 1) 250m Ski + 250m Row 2) Barbell Dead Bug’s, 10 reps 3) Barbell Hip Thrust, 10 reps 4) Front Squat Bar Warm-Up STRENGTH: Dead...

WARM-UP 1) Tabata Ski 2) Scap Pull-Ups, 10 reps + Kipping on Rings, 10 reps 3) Negative Ring Muscle-Ups or Pull-Ups, 5 reps 4) Pec &...

WARM-UP 1) Dynamic Running Warm-Up 2) Single Leg Med Ball Chest Pass 3) Fast Footwork Patterns w/45lb Plate SKILL: Agility Drills –...

WARM-UP 1) Ski - Tabata style (20s On/10s Off, 8X’s) 2) Ring Dip L Sit/Knee Tuck/Support Hold, 5s + 5s + 10s – 3X’s 3) Barbell Wide...

WARM-UP 1) Assault Bike, tabata style 2) Prone PVC Pipe Pass Through’s, 10 reps 3) Reverse Grip PVC Pipe OHS (5s tempo down), 10 reps 4)...

WARM-UP 1) Tabata Row 2) Tall Plank Series 3) Single Leg Balance Drills 4) Psoas Smash ACTIVE MOBILITY 1) Low Back/Pelvic Reset 2) High...

WARM-UP 1) Speed Ladder 2) Clean Footwork 3) Clean & Jerk Bar Warm-Up 4) PVC Pipe 1st Rib & Trap STRENGTH: Jerk Dip Squat + Power Jerk...

WARM-UP 1) Crawling Warm-Up 2) Scap Pull-Up’s, 10 reps 3) Negative Pull-Ups, 5 reps 4) Lat Smash STRENGTH: Weighted Pull-Up, 5RM of the...

WARM-UP 1) Tabata Row (20s On, 10s Off – 8X’s) 2) Candlestick to Pistol Squat 3) Top Down Pistols 4) Pistol Swing Drill SKILL: Turkish...