WARM-UP 1) 500m Row 2) Bird Dogs with Plate 3) Sliding Hamstring Curls with Plates 4) Sliding Lunges with Plates STRENGTH: Superset the...

WARM-UP 1) Pull Over’s w/Plate 2) Glute Mini Band Warm-Up 3) Barbell Back Squat Warm-Up 4) Barbell Quad Smash STRENGTH: Back Squat, 1RM...

WARM-UP 1) 500m Row 2) Tall Plank to Pillar 3) Single Leg RDL 4) Clean Footwork 5) Front Rack Stretch SKILL: Power Clean & Jerk ACTIVE...

WARM-UP 1) 250m Ski & Row 2) Cindy Warm-Up (work on mechanics & scaling options for each exercise) 3) Bench Press Bar Warm-Up (make sure...

WARM-UP 1) 500m Row 2) Low Bears & Bird Dogs 3) Box Jump Warm-Up 4) Calf Smash & Stretch SKILL: Dumbbell Snatch ACTIVE MOBILITY 1)...

WARM-UP 1) 400m Run 2) OHS & Rope Climb Warm-Up 3) KB Sumo Squat Series 4) Sumo Deadlift Warm-Up STRENGTH: Sumo Deadlift, 1RM ACTIVE...

WARM-UP 1) 500m Row 2) HSPU Practice & Scaling Options 3) PVC Pipe Hip Hinge 4) Deadlift Bar Warm-Up STRENGTH: Deadlift 1RM (5 reps @...

WARM-UP 1) Tabata Assault Bike 2) Ring Dip Support Hold 3) Negative Ring Dips & Scaling Options 4) Clean Bar Warm-Up SKILL: Cleans & Ring...

WARM-UP 1) 250m Ski + 250m Row 2) Wall Ball Technique & Practice 3) Banded Pull Apart Series 4) Strict Press Bar Warm-Up STRENGTH: Strict...

WARM-UP 1) 250m Ski + 250m Row 2) Jump Rope Warm-Up 3) Snatch Footwork 4) Snatch Bar Warm-Up SKILL WORK: Double Unders & Power Snatch...