WARM-UP 1) 500m Row 2) Cossack Squats, 10 reps R/L 3) KB Sumo Squat (slow motion), 10 reps + 5 reps stretch 4) KB Adductor Smash 5) Frog...

WARM-UP 1) 250m Ski 2) Hollow Body Banded Pull-Over, 10 reps 3) Banded Pull Aparts, 10-15 reps 4) 10 Scap Pull-Ups + 10 Kips on Rings...

WARM-UP 1) 200m Jog 2) Deadbugs, 10 reps 3) T-Spine Superman’s, 10 reps 4) Snatch Bar Warm-Up 5) T-Spine Extensions w/OH Bias STRENGTH A:...

WARM-UP 1) StarFish Side Plank 2) Mini Band Glute Warm-Up 3) Barbell Back Squat Warm-Up 4) KB Sumo Squat Series 5) Barbell Quad Smash...

WARM-UP 1) Tabata Calories on Machine 2) PVC Pipe Hip Hinge, 10 reps 3) Single Leg RDL’s, 5 reps R/L 4) Hamstring Tack & Floss STRENGTH...

WARM-UP 1) 200m Jog 2) Horizontal Shrugs, 10 reps + Negative Inverted Rows, 5 reps 3) Power Clean Warm-Up 4) Barbell Pec Smash STRENGTH...

WARM-UP 1) Scap Pull-Ups, 10 reps + Kipping, 10 reps 2) KTE’s, 5 reps + T2B, 5 reps 3) Candlestick to Pistol Squat, 10 reps (5 R/L) 4)...

WARM-UP 1) Hollow Body Hold, 10s + Hollow Body Rock, 10 reps – 2X’s 2) Support Hold, 10s + Deep Dip Hold, 10s – 2X’s 3) Negative Ring...

WARM-UP 1) Low Bear’s, 10 R/L 2) Lateral Banded Glute Walks, 10 reps R/L 3) Front Squat Warm-Up 4) Front Rack Stretch STRENGTH A: Front...

WARM-UP 1) Bike 1-minute forward/backward 2) Plate Hamstring Curls, 10 reps R/L 3) Sliding Plate Lunges: Lateral/Reverse, 10 reps each,...