WARM-UP 1) 400m Run 2) Mini Band Glute Warm-Up 3) Barbell Back Squat Warm-Up 4) Barbell Quad Roll Out STRENGTH: Pause Back Squat (5s), 4...

WARM-UP 1) Ski Erg, 250m & Bike 400m 2) Clean & Jerk Foot Work - Power Drop Squats - Power Drop Squat + Squat - Drop Squat 3) Barbell...

WARM-UP 1) Row 500m & Bike 400m 2) Scap Pull-Ups, 10 reps/Basic Kipping, 10 reps/C2B Pull-Up’s, 5 reps 3) Front Squat Warm-Up Sets, 4...

WARM-UP 1) Dynamic Running Warm-Up (5-minutes) 2) Snatch Footwork (power drop squat, power drop squat to full squat), 5 reps each 3)...

WARM-UP 1) 3 rounds of a 250m Row Sprint, w/30s rest b/w 2) Barbell Back Squat Warm-Up (5 reps each) - Wide Stance Good Morning - Cossack...

WARM-UP 1) Review Rope Climb Technique (S Wrap, J Hook, Scaling Options), 5-8 minutes 2) Clean & Jerk Foot Work - Power Drop Squats -...

WARM-UP 1) Crawling Warm-Up, Upper Body Specific, 5-minutes of slow continuous movement 2) KB Bottom’s Up Carry, 60ft – 2X’s + KB...

WARM-UP 1) Jump Rope Series - Fast/Floating Singles, 20s On, 10s Off – X6’s (3 sets each) - Single Leg Singles (stay hollow), 20s On, 10s...

WARM-UP 1) Tabata Row/Bike/Run 2) Snatch Foot Work, 5 reps each - Power Drop Squats - Power Drop Squat + Squat - Drop Squat (full) 3)...

WARM-UP 1) 500m Row 2) Mini Band Glute Warm-Up 3) Banded Pull Aparts, Lat Pull Down, Tricep Band Work 4) Banded Front Rack & Anterior...