Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Single Dumbbell Overhead Press Per Side Coach Guided (perform [...]

BACK SQUAT WORK E3:30MOM4 1st set set: 6 @ BETWEEN 65-70% 2nd set: 4 @ 75% 3rd set: 2 @ 80% 4th set: 2 [...]

GENERAL WARM UP2 Rounds: 10 minute capA) 10x Band Pull ApartB) 10x Plate Halo w/ light plateC) 10x Plate OHS w/ light plateD) 10x Hip [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Glute Bridge March 16 Banded Good Morning Coach Guided (perform as many reps as [...]

Warm Up 30 Seconds Dead Bug 30 Seconds Hollow Hold Side Bends 15 Kb Stiff Leg Deadlifts 3 Rounds 5 Plank Outs 8 Db [...]

Warm Up 20 Prone Y,T,W’s 3 Rounds 3 Strict Pull Ups Or 6 Ring Rows 5 Push Ups 10 Sit Ups 5 Broad Jumps [...]

Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push [...]

Warm Up 3 Rounds 300m Row 15 Kang Squats 15 Ring Rows Strength: Front Squats Every 2.5 Minutes On The Minute5 [...]

Warm Up 3 Rounds 20 Banded Face Pulls 15 Band External Rotations Right 15 Band External Rotations Left 20 Band Y Raises 3 Rounds [...]

Warm Up 1 min light row or bike 1 Round 10 air squats 10 sit-ups 5 inch worms with pushups [...]