WARM-UP 1) 250m Ski, 250m Row, 1-minute on Bike 2) Barbell Deadbugs 3) Barbell Hip Thrust 4) Barbell Thruster Warm-Up 5) Barbell Quad...

WARM-UP 1) 200m Run 2) Jump Rope Warm-Up 3) Sliding Plate Lunge Series (Lateral, Reverse, Curtsey) 4) High Glute Smash STRENGTH: Superset...

WARM-UP 1) 250m Ski & 250m Row 2) Hollow Body & Hollow Arch Holds 3) DB Shoulder Warm-Up 4) T-Spine Extensions & Lat Smash SKILL: Strict...

WARM-UP 1) Crawling Warm-Up 2) KB Bottoms Up Press & Carry 3) Review Turkish Get-Up Technique 4) Lat Smash & T-Spine Extensions STRENGTH:...

WARM-UP 1) 250m Row & 250m Ski 2) Banded Pull Apart Series 3) Squatting Warm-Up 4) Hip Flexor Smash SKILL: Ski Erg, Rowing ACTIVE...

WARM-UP 1) 500m Row 2) KB Pull Overs 3) KB Squat, Deadlift, Bent Over Row & Carry Warm-Up (front rack squat, KB swings, KB deadlift, KB...

WARM-UP 1) Dynamic Running Warm-Up (back pedal, high knees/butt kicks, skipping, side shuffle, leg swings, Spiderman crawl) 2) Crawling...

WARM-UP 1) Jump Rope Warm-Up 2) Snatch/Clean Footwork 3) Clean Bar Warm-Up 4) Snatch Bar Warm-Up SKILL: Double Unders, Power Cleans, OHS,...

WARM-UP 1) 500m Row 2) Pull-Up Warm-Up 3) KB Single Leg RDL & KB Swings 4) Deadlift Bar Warm-Up STRENGTH: Superset the following for 4-5...

WARM-UP 1) Ski 250m 2) Hollow Body Holds 3) Wall Walk to Hollow Hold 4) Kick to Handstand with Shoulder Touches SKILL: HSPU & Sumo DL...