WARM-UP 1) Hollow Body Hold, 5s + 10 Hollow Rocks, 10 reps – 3 sets 2) Kipping on Rings, 10 reps for 3 sets 3) Skin the Cats Practice...

WARM-UP 1) Tabata Ski Erg 2) Banded Pull Aparts 3) Ring Support Hold, 10s + Negative Ring Dip (5s down), 5 reps ACTIVE MOBILITY A 1)...

WARM-UP 1) Tall Plank Series 2) KB Shoulder Screw-In’s, 10 reps + KB Arm Bar, 5 reps 3) KB One Arm Bench Press, 10 reps R/L ACTIVE...

WARM-UP 1) Assault Bike, 2-minutes forward/backward 2) Clean & Jerk Bar Warm-Up 3) Quad & Adductor Barbell Smash ACTIVE MOBILITY A 1)...

WARM-UP 1) Accumulate 800m by running, skiing or rowing 2) Banded Pull Apart’s, 10 reps 3) Scap Pull-Up’s, 5 reps + Kipping 5 reps – 2...

WARM-UP 1) Tabata Rowing 2) Barbell Dead Bug, 10 reps R/L + Barbell Glute Bridge, 10 reps 3) Barbell Back Squat Warm-Up ACTIVE MOBILITY A...

WARM-UP 1) 250m Ski + 250m Row 2) HSPU Practice, 5 minutes 3) KB Sumo Squat Series 4) Barbell Adductor Smash ACTIVE MOBILITY A 1) Frog...

WARM-UP 1) Tabata Assault Bike, Ski or Row 2) Snatch Footwork 3) Snatch Bar Warm-Up ACTIVE MOBILITY A 1) Anterior Shin, Calf, Plantar...

WARM-UP 1) Hollow Body Hold, 10s + Hollow Rock, 5 reps – 2X’s 2) Ring Dip Support hold, 10s + Deep Dip hold, 10s – 2X’s 3) Negative Ring...

WARM-UP 1) Tabata Double Under Practice (singles, one leg, floating singles, DU’s) 2) Barbell Pull-Over, 10 reps 3) Barbell Strict Press...