WARM-UP 1) Tabata Jog/Run (20s 50-75%/10s Recovery Jog – 8X’s) 2) PVC Pipe Power Drop Snatch (Snatch Footwork) 3) Reverse Grip PVC Pipe...

WARM-UP 1) 500M Row 2) Hollow Body + Roll to Hollow Arch, 5 reps each 3) Scap Pull-Ups, 10 reps + Kipping, 10 reps 4) Negative Ring...

WARM-UP 1) Assault Bike, 2-minutes forward/backward 2) Plank with Alternating Reach, 10 R/L 3) T-Superman Hold, 10s + Spider Stretch, 10s...

WARM-UP 1) 250m Row + 250s Ski 2) Banded Shoulder Warm-Up 3) L-Sit Rope Pull-Ups w/5s hold, 5 reps 4) Scap Scrub SKILL: Legless Rope...

WARM-UP 1) Scap Push-Ups & HS Scap Push-Ups 2) Wall Facing Negative HSPU 3) Wall Facing Strict & Kipping HSPU 4) PVC Pipe 1st Rib & Trap...

WARM-UP 1) Assault Bike, tabata style (increase speed every 2 rounds) 2) Hollow Body Hold w/Banded Pull Over 3) Scap Pull-Ups & Scap...

WARM-UP 1) 250m Row + 250m Ski 2) Crawling Warm-Up 3) Power Snatch Bar Warm-Up 4) Barbell Pec Smash & Barbell Ankle Mob. WOD PREP 1) Top...

WARM-UP 1) 200m Jog + Forward/Lateral Leg Swings, 10 reps + 200m Jog 2) Jumping/Landing Warm-Up (bunny hops, vertical jump, broad jump,...

WARM-UP 1) Speed Ladder, 5-minutes 2) Clean Footwork (drop squats) 3) Clean & Jerk Bar Warm-Up 4) KB Adductor Smash + Sumo Stretch...

WARM-UP 1) 250m Ski 2) Band Warm-Up: Pass Through’s, Pull Apart’s, OH Press, Lat/Front Raise 3) Scap Pull-Ups, 10 reps + Scap Circles, 10...