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PERFORMANCE 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… Barbell Complex Warm-Up Then… Against a 3-minute clock… Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute…

PERFORMANCE 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: Power Clean + 2 Shoulder to Overhead *Build in weight to what you will use for the workout Followed by… One Set…

PERFORMANCE Warm-Up. *Invictus Gymnastics Warm-Up* Followed by… For 60 seconds, perform one set of: Mini Handstand or Mini Release Handstand x 10 reps Followed by… Every minute, on the minute, for 6 minutes (2 sets) of: Interval 1 – Cartwheel from Wall Practice x 40 seconds effort Interval 2 – Three Quarter Handstand on Wall…

PERFORMANCE Warm-Up. Two sets of: 30-45 Second Plank Hold from Push-Ups Position 20 Alternating Lateral Shoulder Taps 3-4 Turkish Get Ups Each Arm Followed by… Two sets of: 60 Seconds of Banded Monster Walk 15-20 Banded Kickbacks Each Leg Rest as needed Followed by… Three sets of: 5/10/15 Meter Out and Backs Rest 60 seconds…

PERFORMANCE Warm-Up. Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Followed by… Two sets of:…