DAY 1 WARM-UP 1) 500 m row 2)Bird Dog Variations, 5 reps for 3 sets 3) Superman Variations, 10 reps 4) Singled-Leg Balance: Reach &...

WARM-UP 1) Row 500m 2) Scap Pull-Up’s & Scap Circles, 10 reps each 3) Kipping, 10 reps for 2 sets 4) KTE’s + Toes to Bar, 5+5 reps for 2...

WARM-UP 1) Accumulate 50 Singles (3 burpee penalty each time you break), 50 Floating Singles (2 burpee penalty each time you break), 50...

WARM-UP 1) Banded OH Press Variations 2) One Arm Banded Scap Screw-In’s + One Arm Row, 5 + 5 reps for two sets 3) Push Press Barbell...

WARM-UP 1) Tabata Running (8 rounds of 20s work at 75-100% pace + 10s recovery at 25-50% pace) 2) Side Plank with OH Reach (5lb plate),...

WARM-UP 1) Hollow Body hold, 10s for 3 sets 2) Banded Pull Aparts, 20 reps 3) Banded Lat Pull-Down, 20 reps 4) Scap Pull-Ups & Scap...

WARM-UP 1) 500m Row 2) PVC Pipe Arm Rotations & Leg Swings 3) Mini Band Glute Warm-Up 4) 3 rounds of 5 Walk-Out's + 10 Air Squats 5)...

WARM-UP 1) Accumulate 800m by running, biking or rowing 2) Split Jerk Footwork Review, 5 reps each - Step to Split - Drop to Split - Dip,...

WARM-UP 1) KB Side Plank Row, 10 reps R/L 2) KB Bird Dog, 10 reps R/L 3) Single-Leg RDL’s, 10 reps R/L 4) Hamstring Tack & Floss w/KB...

WARM-UP 1) 400m Run/Jog 2) Tabata Low Bear Crawl (20s On/10s Off – 4X’s) 3) Barbell Warm-Up (5 reps each) - Strict OH Press - Push Press...