WARM-UP 1) Dynamic Running Warm-Up 2) Front Squat Bar Warm-Up (5 reps each) - Reverse Grip FS (bar on back, full front rack grip) -...

WARM-UP 1) 400m Run/Jog 2) Bird Dog Variations 3) D Ball Cleans, 3 R/L + D Ball Push Back Lunges, 3 R/L + Bear Hug Squats, 3 reps + 60ft...

WARM-UP 1) Deadbug w/Pull-Over, 10 reps 2) Mini Band Glute Warm-Up 3) Barbell Thruster Warm-Up 4) PVC 1st Rib & Trap Mob. STRENGTH:...

WARM-UP 1) 3-minutes Assault Bike 2) Prone PVC Pipe Arm Rotations, 10 reps 3) Snatch Bar Warm-Up 4) T-Spine Extensions w/OH Bias...

WARM-UP 1) Tabata Row 2) Wall Bugs, 10 reps R/L 3) T-Spine Superman, 5 reps w/5s hold 4) Glute Bridge w/5s hold, 10 reps 5) Hamstring...

WARM-UP 1) Hollow Body Plank hold (5s) to Wall Walk (5s) to Wall Facing HS hold (5s), 3 reps 2) Tempo Kipping HSPU (5s down) or...

WARM-UP 1) 250m Row + 250m Ski 2) Hollow Body to Arch Log Roll’s (5s pause per position), 2 unbroken rolls R/L for 3 sets 3) 5 Scap...

WARM-UP 1) Double Under Practice, 5 minutes 2) Plantar Surface, Calf & Anterior Shin Smash 3) Single-Leg Balance w/Reach (lateral, front,...

WARM-UP 1) Tabata Running (2 rounds at each speed 25%/50%/75%/100%) 2) Plate Sliding Lunges (lateral, reverse), 10 reps R/L for 2 sets 3)...

WARM-UP 1) Jumping Warm-Up (5 reps each) - Squat Jumps - Broad Jumps - Box Jumps w/Step Down - Box Jump w/Jump Down - Box Jump Over’s 2)...