Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Alternating Reverse lunge 10...

METCON: 5 sets 18/14 Calorie Echo Bike 12 Overhead Squat (135/95) 6 Ring Muscle Up -rest 1:1 b/t sets- Time Cap Each Set: 2:30 SCALED: 5...

Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Pass thrus 5/side dislocates 10 kang squats 10 Sotts press 5/side WGS 10 IYTS 30 Pull aparts...

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...