Workout of the day

WARM UP – bike, DB 20/16 cal bike + 100m suitcase carry then 7/5 cal bike sprint 10 Air Squats MOVEMENT/MOBILITY – BB, wall, barbell, 30 plank shoulder taps 6 hand release push ups *grab Barbell 8 Slow Motion Back Squats 10 pvc back rack slow trunk rotations :20 Front Rack Opener 5 Pause Back […]

WARM UP 2 Rounds 200m Run 12/9 Cal Ski/Row then, 2x :10 HS Hold 5 Push-Ups *grab band -Banded Side Lying Quad Stretch *throw band on rig -banded lat stretch -banded Handcuff Stretch 10/10 Leg Swings SWEAT DAY!!! Every 4 Minutes x 3 Sets 3 Minute AMRAP 30/24 Cal Row or Ski Max Rep Wall […]

WARM UP – box, barbell 2x 1:00 Bike 10 box step ups 10 muscle cleans @ empty barbell MOVEMENT/MOBILITY – barbell 4/4 plyo box step ups :30 calf stretch on box / side 1:00 Box Pigeon 10 Front Squats 5 strict press + 5 push press + 5 split jerks :30 kneeling forearm stretch :30 […]

WARM UP – DB 300m run 12 DB snatches 8 strict leg or knee raises MOVEMENT/MOBILITY – BB 30 skier lateral line hops SL Line Hop Circuit :30 wide stance forward fold, reach back as far as possible :20 Superman *grab barbell 8 RDLs 8 Muscle Snatches 4 Snatch Drops 4 Power Snatches 10 Barbell […]

WARM UP – rower 500m row MOVEMENT/MOBILITY – MB :30 Couch on WB :30 Tspine on WB :30 cat/cows 10 scorpions 1:00 book t-spine opener / side 1:00 twisted hip opener / side 8/8 Fire Hydrants 8/8 Donkey Kicks 6/6 Figure 4 Rotations 4 Kang Squats (pause in bottom) then, 6 Wallballs GET FIT For […]