Warm Up 20 Prone A’s 20 Prone Y’s 3 Rounds 1 minute skipping 10 Sumo Single DB high Pull per side 5 inchworms [...]

Warm-Up 2 rounds 15 Air Squats 15 Band Pull Aparts 15 Glute Bridge 20 Bear Crawl Ankle Rockers 10 per side Squat Hold [...]

Warm Up 15 Poliquin Step Downs ~ per side 3 Rounds 1 minute Skipping 30 seconds Dead Hang 15 Bodyweight Squat [...]

General Warm-Up 20 PVC Pass Throughs 15 Scap Wall Slides 15 Scap Push Ups 15 band pull a parts 30 seconds hollow holds [...]

BACK SQUAT WORK E3:00MOM4 OR REST 3:30 PER SET - Perform each set as... 2x 2s Pause BS + 3 Regular BS TOTAL 5 [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x PVC Shoulder Dislocates B) 10x Band Tricep Overhead Extension C) 10x Alt. Barbell Lat [...]

Warm-Up 2 rounds20 alternating runners sweeps15 band good mornings15 glute bridge15 band lat pulldown30 seconds plankSpecific Warm-UpWith an empty bar perform 10 deadlifts, 5 [...]

Warm Up 15 Prone Supinated A Raises 15 Prone Pronated A Raises 3 Rounds 12 Med Ball Clusters 3 Pull Ups 5 Push Ups [...]

Warm Up 3 Rounds 30 Seconds Echo Bike 15 Band Rows 15 Band Good Mornings Strength: Deadlift Every 2 [...]

Warm-Up 2 rounds 20 arm circles 15 band pull a parts 15 scap push ups 10 push ups 30 seconds plank Specific Warm-Up [...]