Workout of the day

WARM UP – bike :40 legs only bike slow + :20 legs only bike fast : 40 arms only bike slow + :20 arms only bike fast :40 bike slow + :20 bike fast MOVEMENT/MOBILITY – foam roller *foam roller 1:00 foam roll quads / side 10 reverse lunges 1:00 foam roll hamstrings / side […]

WARM UP – bike 12 Step Ups 12/9 cal bike 6 Box Jumps MOVEMENT/MOBILITY – BB 1:00 forward fold 20 heel to toe rocks :30/:30 Box Pigeon :30 armless prayer *grab barbell 10 bb RDLs 10 bb bent over rows 20 hollow rocks 10 supermans 10 Front Squats 10 pendlay rows *build to Front Squat […]

WARM UP – bench 2x 12/9 Cal Row 6/6 bodyweight bulgarian split squats 6 Pushups MOVEMENT/MOBILITY – bb :20 dead hang from rings or bar 2x :10 hanging partner t-spine opener on bar :30 lat/tricep stretch on rig / side 6/6 SL RDLs *grab BB 8 high pull iso + turnover 6 tall power cleans […]

WARM UP – jump rope 2x 30 single under 10/8 Cal Bike :20 Hollow Hold MOVEMENT/MOBILITY – pull up bar, pvc 2x :10 hanging partner t-spine opener *grab PVC 10 PVC passthroughs :30 PVC Lat Stretch :20 PVC External Rotations 10 PVC V-ups 10 PVC Good Mornings w/ Rotations then, 2 x Wall Walk into […]

WARM UP – Med ball 200m med ball run (hold however) MOVEMENT/MOBILITY – Med ball, rings/rope 1:00 Med ball t-spine opener 20 MB russian twists 10 bear hug MB reverse lunges 10 bear hug MB squats :30 spiderman stretch w/ back knee on MB side :30 samson stretch / side 2x :10 MB squeeze as […]