Warm-Up: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Choose ONE of the following Sports… Run: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates Row: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates Ruck: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or [...]

Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Warm - Up: 2 rounds: 3 up and over the fence. 5 star lunges per side. 10 cherry pickers. 10 slow air squats. 10 T2B or sub of choice. 10 superman. *Move through it at your own pace this is a warm up Strength: [...]

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Warm-Up 2 rounds: :30 Ankle roll outs per side 10 PVC pass throughs 10 PVC good mornings Strength: Bench Press: 20 minutes to a 2 RM *Warm up as follows 5 with BB – 5 @ 60% – 3 – @ 70% – 2 @ 80% Conditioning 5 rounds each for time of: 3 Power [...]

Run Warm Up 400-800m easy while building working to just over Goal Time Trial Cadence, then 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Run: 5M TT *Benchmark, ensure a proper warmup Run Cool Down 20x PVC Good Mornings Recovery: Quads, Hips and Hamstrings

Today is a rest day for the program! Rest Day Recovery  is made for days like this..

Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees Strength: Front Rack Bulgarian Split Squat 4 rounds, go every 2:00 perform 6 FRBSS per leg with light to medium load *Perfect setup focused on speed and form WOD: For Time 10 [...]