WARM-UP 1) 500m Row 2) Barbell Wide Stance Good Morning’s, 10 reps 3) Single-Leg RDL’s, 5 reps R/L 4) Clean Bar Warm-Up 5) Hamstring...

WARM-UP 1) KB Pull-Over, 10 reps 2) KB Armbar w/Press, 10 reps R/L 3) KB Bottom’s Up Press, 10 reps R/L 4) PVC Pipe 1st Rib & Trap...

WARM-UP 1) Jump Rope Warm-Up 2) Scap Pull-Ups, 10 reps + Scap Circles, 10 reps 3) Kipping, 10 reps + KTE’s, 5 reps + Pull-Ups, 5 reps 4)...

WARM-UP 1) 250m Ski 2) DB Shoulder Warm-Up 3) Ring Fun (rings low): horizontal shrugs, archer rows, negative ring row) 4) Scap Scrub...

WARM-UP 1) Dynamic Running Warm-Up (5-minutes) 2) Mini Band Glute Warm-Up 3) Barbell Back Squat Warm 4) Barbell Quad, Adductor, Calf...

WARM-UP 1) 400m Run/Jog 2) Barbell Pull Over Series 3) KB Bottom’s Up Press, 10 reps + Bottom’s Up Carry, 60ft 4) Strict Press Bar...

WARM-UP 1) 500m Row 2) RKC Plank hold, 10s On/5s – 5X’s total 3) Single Leg PVC Pipe Hip Hinge, 5 reps R/L 4) Floating Deadlift @ 40-50%,...

WARM-UP 1) Tabata Row 2) Hollow Body Hold w/Lat Pull Down, 10 reps – 2X’s 3) Scap Pull-Ups, 10 reps + Kipping, 5 reps – 2X’s 4) Kick to...

WARM-UP 1) 250m Ski 2) Banded Pull Apart’s, 10 reps each (palms down, palms up, lat raise, front raise) 3) Scap Pull-Ups, 10 reps & Scap...

WARM-UP 1) Bike 2-minutes forward/backward 2) Bird Dog Variations 3) Front Squat Bar warm-Up (5 reps each) 4) Barbell Pec Smash w/Rear...