Warm Up Repeat For 5 Minutes 30 Plate Hops 10 Plate Ground To Overhead 6 Plate Goblet Squat With A 5 Seconds Pause [...]

Warm Up 20 Arm Swings 20 Arm Circles Per Direction 20 Band Pull Aparts 15 Band Tricep Press Down Coach Guided (perform as [...]

Back Squat E3:00MOM7 1st set: 4 @ 75% 2nd set: 3 @ 80% 3rd set: 2 @ 85% 4th set: 2 @ 90% 5th [...]

Warm Up - 3 Rounds-Not-For-Time A) 5 Band Cuban Press B) 5 Band Pull Through from Rig B) 5 Band OHS C) 10 Alt. [...]

Warm Up 20 Hip Circles Per Side 20 Torso Twists 20 Band Pull Aparts 20 Band Good Mornings Coach Guided (perform as many [...]

Warm Up General Warm-Up Repeat For 5 Minutes 30 second dead hang 30 Mountain Climbers 15 Air Squats Dumbbell [...]

Warm Up Repeat For 5 Minutes 10 Inchworms 20 Alternating Lunges 20 Seconds High Plank Hold Strength / Skill Work Coach Guided  [...]

Warm Up 20 Arm Swings 20 Arm Circles Per Direction 20 Band Pull Aparts Coach Guided (perform as many reps as coach needs [...]

Warm Up General Warm-Up Repeat for 5 Minutes 50 Jumping Jacks 12 Empty Bar or PVC Muscle Cleans 12 Empty Bar or PVC [...]

Warm Up Repeat for 5 Minutes 200m Run 10 Wall Balls 15 Wall Ball Deadlifts Front Squats Every [...]