Workout of the day

WARM UP – 2 Rounds 10/10 Leg Swings 10 Air Squats 200m Run MOVEMENT/MOBILITY – barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side :20 downward dog + 8 push ups :20 wide stance forward fold *grab barbell 8 RDL’s 8 front squats […]

WARM UP 400m run MOVEMENT/MOBILITY – 2 5-10# plates, rings *grab 2 5-10# plates 10 lateral raises 10 bent over reverse flies 5 cuban press 5 squats w/ heels on plates 5 squats w/ toes on plates 10 OH plate loaded squats 5/5 knee over toe split squats :30 calf stretch on rig / side […]

WARM UP 2 Rounds 15/12 Cal Row or Bike :30 Plank 10 Box Step Ups then, *grab rope30 Single Unders 3 Burpees 15 Double Unders 3 Burpees SWEAT DAY!!! 20 Minute AMRAP: 20 Sit Ups 25 American KB Swings 30 Double Unders 40/30 Cal Row rest 2:00 20 Minute AMRAP: 40/30 Cal Bike 30 Double […]

WARM UP -KB 20 KB swings 20 walking lunges 10 push ups 200m Run MOVEMENT/MOBILITY – wall :30 lat/tricep stretch on rig/ side :30 turnback stretch on rig / side :30 wall hinge stretch :30 calf stretch on rig / side :30 cross-legged piriformis stretch / side :30 wide stance forward fold :30 upward dog […]

WARM UP 1:00 arms only bike or ski 2:00 bike MOVEMENT/MOBILITY – barbell :30 deep squat stretch holding barbell on ground :30 sleeper stretch / side 10 Cat/Cows 5/5 Kneeling T-Spine Rotations :30 Wrist Stretch 10 Scorpions *grab barbell 5 clean high pulls 5 Strict Press 5 push press 5 push jerks w/ :03 pause […]