Warm-Up Complete 3 rounds 5 Pull Ups 20 Double Unders / 40 Skips 20 PVC Pass Throughs 10 Cal Row/100m Run Conditioning Running clock, 36…

Warm-Up Row 1000m “Bring Sally Up” Go up when the song says “bring sally up” and down when the song says “bring sally down”. You…

Warm-Up 500m row, then: 20 banded good morning 20 banded side step (each direction) 20 scap pushup 10 inchworm 500m row Strength Hang Power Cleans…

Warm-Up 3 rounds: 20 cal assault bike 10 empty barbel good mornings 20 cal row 10 air squats *Spend at least 10 mins stretching and…

Full body dynamic warm up 3 Rounds NFT of: 16 Kettlebell Swings 4-8 T2B 50 Double Unders Conditioning AMRAP, 20 mins 10 box dips 10…