General Warm up: TABATA x1.5 (6 min) –  – Single unders (rd 2: 1-legged single unders, rd 3: DU practice) – KB SDLHP – 1-arm KB split stance deadlift – Iron cross stretch (rd 2: toy soldier, rd 3: 1-legged figure-4 squat) Hang power clean…

General Warm up: 3 rounds – 5 burpees 5 per leg lateral step down on box (increase box height each round if can) 5 walk out to mountain climber per leg to push-up 10 barbell in rack pull-ups (assist with 1 or 2 legs as…

General warm up: 3 rounds – :30 sec row 6 SDLHP 6 per leg Cossack squat 6 weighted good mornings CLICK HERE FOR THE WORKOUT EXPLANATION A. 2×6 Deadlift @ 90% 2×6 deadlift @ 95% All based on 8RM deadlift. 2 min rest btw all sets…

General Warm up: TABATA x1.5 (6 min) – 1. no-push-up burpee 2. weighted arm circles (2.5-5 lbs) 3. knee push-up to down dog 4. active bar hang then, :20 sec passive pull-up bar hang :20 sec thread the needle per side CLICK HERE FOR THE…

General Warm up: 6 min circuit – 20 plate toe taps 10 total box step-ups 5/leg cossack squats 5 strict barbell hi pulls then, 2 sets: 5/arm elbow rotations –> 5 empty barbell front squats 5 hi hang muscle cleans –> 5 hi hang squat…

General Warm up: 3 rounds – 100m run 5/arm alt. 1-arm DB snatch 5/arm alt. 1-arm DB hi hang muscle snatch 10 OH pass thru 5 PVC down + finish (@ hi hang) –> Rd 2: 5 PVC down + finish + high pull (@…

General Warm up: 3 rounds – 100m jog 30 single unders (DU practice in Rd 2 and 3) 5 inchworms to mountain climber per leg 10 air squat 10 double leg hip lifts + 10 per leg hip lifts :20 sec couch stretch per leg…

General Warm up: 2x thru the following – 10 PVC OH pass thru –> Rd 2: 5/side leg swings 5/side around the bodies with PVC –> Rd 2: 5/side PVC samson stretch 5/arm 1-arm DB strict hi pull 10 dumbbell swings to eye level (hold…