Warmup Speed Ladder Squat Mobility Drill Wall Drill PVC Shoulder Mobility 3 Rounds 3 Windmills/arm 10 Strict Pullups 10 Overhead Squats (Empty Bar) Conditioning Run 400 YD 5 Rounds: 5…

Warmup Dynamic Athletic Movement 3 Sets 10 Downdog Pushups 10 Kettlebell Halos 10 Face the Wall Squats Hip Mobility Drill Strength 3/2/2/2/1/1 Front Squat Conditioning 45/15 x 9 Minutes Kettlebell…

It doesn't always have to be pretty. At this point, most of you have been training long enough to understand how to stabilize the spine under heavy loads in various…

Warmup Dynamic Athletic Movement Clean Progression Strength 5x8 Back Squat Rest 60 seconds between sets Conditioning 20-15-10 Kettlebell Thrusters Divebomber Pushups

Warmup Speed Ladder Shoulder Mobility Drill Strength 1/1/1/1/1 Weighted Pullup Conditioning Two teams will each Row 5000M AFAP Team members may only row for 1 minute at a time.

Warmup Dynamic Athletic Movement Clean Progression Strength 3/3/3/3/3 Front Squat Then, 5/5/5/5/5 Press

Warmup Speed Ladder Leg Swings Wall Drill Shoulder Mobility Series 3 Sets 3 Kettlebell Windmills/arm 10 Kettlebell Power Swings 10 Pullups Hip Mobility Drill Conditioning 5 Rounds AFAP 10 Kettlebell…

Warmup Jump Rope 2 minutes Clean Progression Strength 5/5/5/5/5 Back Squat Conditioning 4 Rounds AFAP 400 YD Run 10 Back Squats

Warmup Run the Long Block Clean Progression Strength 5x3 Front Squat (sets across) Conditioning 7 Minutes AMRAP 5 KB Goblet Squats 10 Wall Ball Shots 15 Situps

Warmup Speed Ladder Wall Drill 5 Squat Mobility Drill 3 Sets 10 GHD Situps 10 Pullups 10 Ring Pushups 50 Step-ups Conditioning 10! Kettlebell Swings Box Jumps Pushups