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Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Dead stop front squat: Work to a heavy single, ...
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Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch ...
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Today is a Rest Day for the program.  Here is Your Mobility ...
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Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope WOD: For time ...
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If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 200 Meter run 10 Spiderman ...
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Warm-Up: 4x 6x push-ups 12x ring rows :30secs double under practice Strength: Dead stop front squat, work to a heavy single, then take 90% of ...
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Today is a Rest Day for the program.  Here is Your Mobility ...
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If you are missing a piece of equipment, click here for our substitution list Warm-up: 15 Meter carioca 15 Meter high knees 15 ...
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Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Work: 15:00 EMOM 1st ...
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Warm-up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Work: 3 Sets not ...
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