Warm Up 20 Prone Supinated A’s20 Prone Pronated A’s20 Prone T’s20 Prone Y’s2 Rounds30 Jumping Jacks3 Strict Pull Ups or 8 Ring Rows4 Inchworm [...]

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 E3:30MOM3 1st set set: 10 @ 60% 2nd set: 8 @ 65% 3rd set: 6 @ 70% % of Back Squat [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x Band Pull Apart B) 10x Plate Halo w/ light plate C) 10x Plate OHS [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Single Kettlebell Deadlifts 20 Band Row Coach Guided (perform as many reps as coach [...]

Warm Up Repeat For 5 Minutes 15 Wall Ball Deadlifts 15 Wall Ball Rows 5 Push Ups 10 Squats Skill: Kipping [...]

Warm Up Repeat For 5 Minutes 25 Plate Hops 15 Plate Ground To Overhead 5 Burpees Strength: Bench Press Every [...]

Warm-Up 12 Band Pull Aparts 12 Band Lat Pull Downs 15 Scap Push Ups 8 Band External Rotation Per Side 10 Slow Eccentric [...]

Warm Up Repeat For 5 Minutes 10 Barbells Deadlifts 10 Barbell Rows 10 Barbell Muscle Cleans 10 Scap Pull Ups [...]

Warm Up Repeat For 5 Minutes 8 Inchworms To Push Up 12 Leg Raises 20 Mountain Climbers Strength: Push Press [...]