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Warm-Up. Overhead Movement Prep Followed by… 2 sets: Burgener Warm-Up with a PVC Pipe Then… A. Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds Weighted Strict Pull-Up x 5 reps Rest 75 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. B. For time: 100…

Warm-Up. Thoracic Iso Holds Followed by… Four Sets (alternate sides to complete 2 sets on each side): Kettlebell Windmill x 5 Waiter Carry x 25 yards Single-Arm Kettlebell Deadlift x 5 Suitcase Carry x 25 yards Single-Leg Kettlebell Deadlift x 5 Then… A. Every 2 minutes, for 10 minutes (5 sets): Deadlift x 1 rep…

Warm-Up. Pre-Run Warm-Up Drills Followed by… Spend 5-10 minutes working on… Muscle-Up Transition Drills Followed by… Spend 5-10 minutes working on… Barbell Cycling Strategies Then… Every 6 minutes, for 30 minutes (5 sets) for times: 400 Meter Run 10 Ground to Overhead (115/75 lbs) 10 Bar-Facing Burpees 5 Ring Muscle-Ups Athletes who do not yet…

Warm-Up. Full Body CARs Routine Followed by… Static Hang x 60 seconds (accumulate if needed) Y’s, T’s & W’s x 5 reps each Handstand Hold x 60 seconds (accumulate if needed) Followed by… Two Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Then… “Cindy” Complete as many rounds…