WARM-UP Banded Shoulders -into- 3 sets: 40-second Machine 20-second Single Unders 5 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 Scap Pull Ups […]

WARM-UP 3:00 Machine -into- Burgener Warm Up Perform 5 reps at each movement x2 -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean […]

Optimus Prime WARM UP 1 Round Through 15m each: walk on toes walk on toes backwards walk on heels walk feet turned out walk feet turned […]

Megatron WARM-UP Banded Glutes -into- 6 min AMRAP: 30 sec bike 5 Double DB Deadlifts (build across) 5 Double DB Hang Power Clean (build across) 5 […]

“flip-a-da-table” In 02:00 minutes: Max tyre flips with a buddy “PIT CREW” Teams of 4 for time: – 100 Handstand Push-Ups (shared) Into 4 Rounds: – […]

WARM-UP Banded Glutes -into- 6 min AMRAP: 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) […]

WARM-UP 3:00 Machine -into- Burgener Warm Up – Perform 3-5 reps at each movement (PVC) -into- 2 sets: 3x High Hang Clean + 3x Hang Clean […]

WARM-UP Banded Glutes Banded Shoulders -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar – build across sets) 5 Up […]

WARM-UP Banded Glutes Banded Shoulders -into- 8:00 Amrap: 200m Run 4 Updowns to Seal Pose + Box Get-over 5 GHD’s to Parallel 4 Kip Swings + […]