Warm up 30 second plank 30 second active hang 30 second squat hold 1/4 mile run 3 negative pull ups 5 negative push ups 7 pause squats...

Warm up 1 minute bike Then 7 reps of everything with an empty barbell Deadlifts Rows Front squats Push presses Back squats Conditioning...

Warm up 1 minute handstand hold 40 second dead hang 20 second 2 legged pistol squad hold 1 miInute of wall walks 40 second active hang 20...

Warm up 1 minute bike 5 banded 3 position pause goblet square 100 meter run slow 5 toes 2 bar 200 meter run Strength Front squat5 reps at...

Warm up 1 minute plank -10 banded lat pull downs -10 banded face pulls Then 3 rounds 5 negative push ups 3 long jumps 1 minute v sit...

Warm up 1 minute row 30 second dead hang -10 banded lat pull downs -10 banded face pulls 30 second handstand -30 second active hang -5...

Warm up 300 m run 5 inch worm push ups 5 Scap pull ups 200 meter run 5 burpees 5 strict pull ups 100 m run Epic Challenge ABx4 for time...

Warm up 7 of each with a barbell Romainian deadlifts Rows Front squats Push presses Cleans + strict presses Strength Clean n press-Build...

Warm up 1 minute close grip plank 30 second row 5 negative push ups progression 30 second bike 5 negative push ups progression 100 meter...

Warm up 1 minute bike 10 banded 3 position pause squats 20 second L hang 30 second handstand hold Strength Back squat DE 3 reps every 30...

Warm up Practice double unders for 2 minutes 1 minute handstand hold 30 second squat hold 10 Scap pull ups Strength Push press-Build a...

Warm up 5 of everything with an empty barbell Deadlifts Power cleans Barbell rows Front squats Push presses Thrusters Forward lunges...

Warm up 1 minute row 10 banded goblet squats 10 banded kb deadlifts 10/10 single arm row 10 kb over burpees Strength Power clean-Work up...

Warm up 1 minute plank 200 meter run 30 second plank 200 meter run 10 burpees Strength Bench press 3 reps every 30 seconds x 10 rounds at...

Warm up 1 minute bike 20 second squat hold 10/10 single leg deadlifts Then 3 rounds 10 kb swings 10 kb thrusters Strength Back squat-...

Warm up 3 minutes of double under practice 7 barbell deadlifts 7 front squats pause 7 strict presses pause at the top 7 barbell rows 7...

Warm up 1 minute plank-use a close grip, thumb to thumb, pointer to pointer 1 minute bike 1 minute mountain climbers 1 minute row...

Warm up 1 minute row 50 second hip bridge 40 second hollow hold 30/30 second single leg hip bridge 20/20 second side plank Strength...

Warm up 1 minute bike 30 second squat hold-get comfortable then 3 rounds 5 db goblet squats 5/5 single arm db row 10db good mornings...

Warm up 1 minute row 30 seconds of Pass throughs 30 seconds of. Overhead squats Then 3 rounds 3/3 single arm overhead squats-add weight...