• Warm Up

    Referencing the video at the top of the page perform the following warm up

    200m Run
    10 Leg Swings
    10 Air Squats

  • Strength Workout

    3 Sets

    5 Deadlifts
    Rest 0:30
    10 Step Ups (total) add weight as needed
    Rest 0:30
    5 Renegade Rows (each arm)
    Rest 0:30
    10 Push-Ups
    Rest 2:00


    • Add weight to the Deadlift as needed.

  • Core Workout


    • Try to complete the 100 Grasshoppers in as few sets as possible!

  • Mobility

    10 Cat/Cows with pause and large breath in each pose.

Movement Demo/Explanation