WARM-UP 1) Speed Ladder, 5-minutes 2) DB Shoulder Warm-Up, 2-minutes continuous movement 3) Hollow Body Hold, 10s + 5 Hollow Rocks for 3...

WARM-UP 1) Row or Bike, 2-minutes total 2) KB Dead Bug, 5 reps R/L + KB Glute Bridge, 10 reps – 2 sets 3) Deadlift Warm-Up Sets,...

WARM-UP 1) Dynamic Running Warm-Up, 5 minutes 2) Scap Circles, 10 reps + Kipping, 10 reps 3) 3 Negative Pull-Ups + 3 Strict Pull-Ups +...

WARM-UP 1) Accumulate 800m by rowing, biking or running 2) Hamstring Curls w/Plate, 5 reps R/L + Weighted Bird Dog, 5 reps R/L – 3 sets...

WARM-UP 1) 500m Row 2) 10 Scap Pull-Up’s + 10 Basic Kips, 3 sets with Lat smash & stretch between 3) 5 Toes to Bar + 5 Chest to Bar...

WARM-UP 1) Low Bears, 10 reps R/L 2) Mini Band Glute Warm-Up 3) Front Squat/Back Squat Bar Warm-Up 4) Hip Flexor Smash STRENGTH: 3 Front...

WARM-UP 1) Tabata Jump Rope, 3 rounds singles, 2 rounds floating singles, 3 rounds DU’s 2) Support Hold, 10s + Hollow Hold, 10s for 4...

WARM-UP 1) 500m Row 2) Barbell Deadlift Warm-Up (Single Leg RDL’s, Good Mornings) 3) Deadlift Warm-Up Sets@ 55-60% for 5 reps x 2 sets 4)...

WARM-UP 1) Tabata Running (20s On/10s Off for 8 rounds) 2) 10 Scap Pull-Ups + 5 Negative Pull-Ups + 3 Strict Pull-Ups 3) OHS Bar Warm-Up...

WARM-UP 1) KB Armbar, KB Halo, KB Bottom’s Up Press/Carry 2) Banded Single-Leg Hip Squat, 15 reps R/L 3) KB Hip Flexor Smash 4) Banded...