WARM-UP 1) Wall Bugs, 10 reps R/L 2) T-Spine Superman’s, 10 reps 3) Mini Band Glute Warm-Up 4) Barbell Back Squat Warm-Up 5) High Glute...

WARM-UP 1) Hollow Body Hold, 10s + Hollow Rock, 5 reps for 3 sets 2) GHD Sit-Ups Review 3) L Sit Legless Rope Climb, 5 reps 4) Trap Smash...

WARM-UP 1) 250 Ski Erg 2) Negative HSPU 3) Shrimp Squat 4) Anterior Shin & Calf Smash SKILL: HSPU, Pistols ACTIVE MOBILITY 1) Anterior...

WARM-UP 1) Tabata Air Dyne Bike 2) PVC Pipe Hip Hinge, 10 reps R/L 3) PVC Pipe OHS, 10 reps 4) Quad & Hip Flexor Smash STRENGTH: 12 KB...

WARM-UP 1) Tabata Running Interval (20s On, 10s Off for 8 rounds) 2) KB Bottom’s Up Press, 10 reps + Carry, 60ft R/L for 2 sets 3)...

WARM-UP 1) Row 500m 2) Starfish Side Plank, 20s R/L + Starfish Back Extension, 20s – 3X’s 3) Mini Band Glute Warm-Up 4) Barbell Back...

WARM-UP 1) Crawling Warm-Up, 3-min of continuous movement (Tall Bear Crawl, Low Bear Crawl, Duck Walk, Gorilla Hops, Crab Walk, Alligator...

WARM-UP 1) Using a partner, Ski 250m, rest while they ski & repeat 2X’s 2) Push-Up Variations (negatives, close grip, push-up with slide)...

WARM-UP 1) Dynamic Running Warm-Up, 5-minutes 2) PVC Pipe Hollow Body hold w/Pull-Over, 10 reps 3) Scap Pull-Ups, 10 reps + Kipping, 10...

WARM-UP 1) 250m Row + Junkyard Dog Partner Warm-Up 2) Footwork for Clean & Jerk 3) Clean & Jerk Bar Warm-Up (5 reps each) - Hip Clean...