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Warmup4 rounds of: 20 foot side shuffle/side20 foot leopard crawl10 bird dogs/side Skill/Speed Work4 sets of 5-10-5 drills. Go every 3:00 Set 1–easySet 2–60-70%Set 3 70-80%Set …

We’re still not quite allowed to do group classes, but as we get closer, I thought this might be a productive topic to talk about …

Warmup4 sets of:5 squat press outs5 pvc sottts press5 alternating single leg vups Then go through a pvc snatch warmup Strength5 sets of tempo ohs …

Warmup3 sets of: 50 foot/:20 waiter’s walk/arm100m run:15 star plank.side Skill6 sets of:  Strict hspu Level 1–Pike hspu–amrap-2 Level 2–2-3 Negatives Level 3–33% of your max …

Coach’s Note Brett is a little hard on himself in his story, but it’s so raw and authentic we wanted to publish it as he …

Warmup3 rounds of: 5 stepups/leg5 box jumps100 flutter kicks StrengthHip Thrust–5 sets on the 2:00 start. If you can’t keep moving for your allotted time, hold …

Warmup3 rounds of: 3-5 reps of each movement. First round-slow and controlled up and downSecond round- slow down, fast upLast round–fast both directions Workout“Barbara”5 rounds for timepullup …

Warmup3 rounds10 split squat rock backs/side5 deadlifts5 box jumps LiftEvery 2:00 for 7 rounds3 lunges/leg No equipment–rear foot elevated, :10 pause on the last rep …

Warmup10:00 of: :20 bottom of front squat hold10 wrist rocks:30 side plank/side Skill WorkFree standing handstand hold Level 1–practice kicking up Level 2–20 scissor kicks Level …

WarmupDo 2 sets of 10 i’s,y’s,and t’s then: 2 rounds of 100m run25 hollow rocks5 reps of your pullup movement Lift10:00 EMOMbentover rows: no weight- :30 of …