Warm-up: 200m Run then 3rds of: ½ Keeling Single Arm Dumbbell Press High Box Step-up Box Shoulder Stretch Strength: Every Minute on the Minute x... Read More
Barbell Warm-up Strength: Take 15min to build to a 2RM Thruster (from ground) Conditioning: 10 Pull-ups 9 Front Squats 10 Pull-ups 12 Thrusters 10 Pull-ups... Read More
Barbell Warm-up Strength: Every 2min x 12min Power Clean + Hang Squat Clean + Front Squat + Split Jerk Conditioning: Every Minute on the Minute... Read More
Mobility: Quad Roll Out & Couch Stretch Midline/Stability: 4 sets Paloff Press x 10 each Kettlebell Suitcase Waiters Carry x 80ft each Seated Compression Pikes... Read More
Group Dynamic Warm-up Conditioning: Wednesday Grinder! 5rds for time 400m Run 30 Russian Kettlebell Swings 25 Goblet Squats 20 Box Jump Overs 30min Time Cap... Read More