Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Three sets of:
Kettlebell Complex
*10 … Read More

Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.

Followed by…

Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation … Read More

A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 … Read More

A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, … Read More

Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
800 Meter Run
30/20 Calories of Assault Bike

Modify the workout appropriately such that you get between 2-3 minutes of rest between … Read More

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station … Read More