WARM-UP 1) Bike, 2-minutes forward/backward 2) Wall Bugs & T-Spine Superman’s 3) Sumo Deadlift High Pull Progression 4) Front Squat Bar...

WARM-UP 1) 500m Row 2) Plank with Leg Lift 3) Lateral Mini Band Walk 4) Bear Hug Squat Technique & Practice STRENGTH: Superset the...

WARM-UP 1) 250m Ski + 250m Row 2) Hollow Body & Hollow Arch Holds 3) KB Sumo Squat Series 4) Banded Pull Apart Series SKILL: HSPU, KTE’s,...

WARM-UP 1) Bike 800m + Ski 250m 2) KB Pull Overs 3) KB Bottom’s Up Press & Carry 4) Review Turkish Get-Ups STRENGTH: Superset the...

WARM-UP 1) Dynamic Running Warm-Up 2) Prone PVC Pipe Pass Throughs 3) Reverse Grip PVC Pipe OHS 4) Scap Pull-Ups & Kipping on Rings...

WARM-UP 1) Jump Rope Warm-Up 2) Low Bear’s 3) Bear Complex Bar Warm-Up 4) Barbell Hamstring Smash (bar on rack) STRENGTH: Superset the...

WARM-UP 1) Tabata machine (dealers’ choice) 2) Toes to Bar Warm-Up 3) Squat Warm-Up 4) Quad Smash STRENGTH: Superset the following for...

WARM-UP 1) 250m Ski 2) Banded Pull Apart Series 3) Single Leg PVC Pipe Hip Hinge 4) Deadlift Bar Warm-Up SKILL: Rope Climbs ACTIVE...

WARM-UP 1) Assault Bike, 2-minutes 2) Side Plank Variations 3) Glute Mini Band Warm-Up 4) Review Med Ball Clean with D Balls STRENGTH:...

WARM-UP 1) 500m Row 2) Plate Pull Overs & T-Spine Superman’s 3) Snatch Footwork 4) Snatch Bar War-Up 5) Lat Smash SKILL: Snatch & Bar...