WARM-UP 1) Wall Bugs, 10 reps R/L 2) T-Spine Superman’s, 10 reps with a 5s hold 3) Single-Leg Glute Bridge, 10 reps R/L – 2X’s 4) 3 Types...

WARM-UP 1) Dynamic Running Warm-Up 2) Dip Support Hold, 20s On, 10s Off – 3X’s 3) Negative Dips (5s Down/5s Up), 5 reps 4) Pec Smash...

WARM-UP 1) D Ball Clean & Carry Practice, 5 minutes 2) Airplane Lunges, 5 R/L 3) Barbell Deadlift Warm-Up, 10 reps 4) Hamstring Tack &...

WARM-UP 1) Double Under Warm-Up 2) Scap Pull-Up’s & Kipping on Rings 3) Muscle-Up Scaling Options 4) Plantar Surface Smash SKILL: Ring...

WARM-UP 1) Barbell Dead Bugs, 10 R/L 2) Barbell Hip Thrust, 10 reps + Barbell RDL, 10 reps 3) Barbell Warm-Up (push press & front Squats)...

WARM-UP 1) Clean Barbell Warm-Up 2) Barbell Clusters, practice 3) High Glute Smash 4) Inch Worm’s + Spider Stretch STRENGTH: Sled Push,...

WARM-UP 1) Kick to Handstand Practice, 5 minutes 2) Airplane Lunges, 5 R/L 3) Barbell Deadlift Warm-Up, 10 reps 4) Hamstring Tack & Floss...

WARM-UP 1) Dynamic Running & Crawling Warm-Up (Low Bear Crawl, Lateral Plank w/Push-Up, Walk-Out to Forearm Push-Ups, 5 minutes 2) Scap...

WARM-UP 1) Banded Dead Bug (band around feet), 10 reps R/L 2) Banded Glute Bridge, 10 reps w/3s hold 3) Alternate parts a & b for 3 sets;...

WARM-UP 1) Kipping on Rings, 10 reps x 3 sets 2) Kipping Ring Pull-Up & T2B Practice, 5 minutes 3) Alternating Low Bear’s, 10 reps R/L 4)...