Warm Up: Complete 1 Round Easy Pace: 400m Run 20 Kneeling Banded Lat Pulls 10 Ring Rows 30m Straight Arm Overhead Dumbbell Walk 10 Push Ups 20 Plank Shoulder Taps Core Work: Weighted Hollow Complex Complete 4 Rounds For Perfection. Rest As Needed. Hold A 2.5-5lbs Weight In Between Hands And Feet For All Reps. [...]

Warm Up: Jogging Intervals. :30 @ 80% Efforts, :30 Walk X10 Core Work: Weighted Arch Complex Complete 4 Rounds For Perfection. Rest As Needed. Hold A 2.5-5lbs Weight In Between Hands And Feet For All Reps. 10 Arch Lifts 10 Arch Rocks 10 Sec Arch Hold WOD: Flight Simulator With Burpees. Perform The Following Unbroken [...]

Today is a rest day for the program.

Warm Up: Easy Pace. 400m Run 10 Box Step Ups 20 Walking Lunges 15 Air Squats 12 Box Jumps @ 20” 20 Handstand Shoulder Taps. Scale To Plank Shoulder Taps. Core Work: Complete 4 Rounds For Perfection. Rest As Needed. :20 Ring L Hang. Bend Knees To Scale. 1:00 Plank On Rings 1 Bar Pull [...]

Warm Up: Complete 2 Rounds Easy Pace of: 10 Arm Swings 15 Kneeling Banded Lat Pulls 7 Ring Rows Core Work Complete 4 Rounds For Perfection. Rest As Needed. 10 Rolling V Ups 10 Upper Half Arch Lifts 10 Lower Half Arch Lifts WOD: Chest-To-Bar Tester Kipping Chest-To-Bar Sets For Time. 1-2-3-4-5-6-7-8-9-10 Unbroken Sets. Must [...]

Warm Up: Thoracic Flow Warm Up Core Work: Complete 5 Rounds For Perfection. Rest As Needed. 20 V-Ups 10 Lower Half Hollow Raises 10 Upper Half Hollow Raises WOD: Complete 5 Rounds For Time of: 10 Ring Dips. Scale To Matador Ring Dips Or Push Ups. 20 Calorie Row 10 Burpees Over Rower

Today is a rest day for the program.