Warm-Up Overhead Wall Stretch Spiderman Crawl T-Spine Rotation Quadruped Rocking Workout Turkish Get-Ups x 10 Minutes Double or Goblet Squat x 5 Partner Overspeed Eccentric Swing x 10 x 10 Rounds Run 1/4 Mile - Squats Run 1/4 Mile - Pushups Run 1/4 Mile - Pullups Run 1/4 Mile - 50 Swings Anyhow … [Read more...]

Warm-Up Thoracic Bridge Prying Squat Pump Stretch Single Leg Glute Raise Workout Double or Single Bells: 5 Swings 1 Clean 3 Presses On The Minute x 12 Minutes Holds Sequence: Overhead Hold Rack Hold Farmers Hold Paired with Hardstyle Planks Finisher: Goblet Squat / Bicep Curl / Press x 10 Inchworm to Pushup x5 Situp x20 … [Read more...]

Warm-Up Jumping Jacks: 30s Crawls: 20 paces down & back Kneeling Hip Flexor Stretch: 30s per side Turkish Get-Up (no weight): 3 per side Workout 1 Arm Swing x 10/10 Pushup x 8 Rest 30s X 4 Heavy Power Swing x5 1 Arm Racked Front Squat x 8/8 Rest 30s X 4 1 Arm Row x 8/8 1 Arm Waiters Walk x 20 paces per side Rest 30s X4 … [Read more...]

Part 1 1/2 Turkish Get-Ups x 45 seconds each side Circuit: Battle Ropes / Swings / 135lb Deadlifts / TRX Bodyweight Rows - x45s as many as (safely) possible X3 Rounds Part 2 2 Hand Kettlebell Swing x45s Goblet Squat x10 Core Combos - Hardstyle Plank / Double Crunch / Side Plank / Jacknife X3 Rounds … [Read more...]