Warm Up 30 Seconds Weighted Bent Over Y Raise Hold 15 Rear Delt Fly 3 Rounds 250m Row 12 Reverse Lunges 10 Push Ups [...]

Warm Up 30 Seconds Wall Sit 16 Bird Dogs 2 Rounds 30 Seconds Dead Hang 10 Glute Bridge 3 Pull Ups Or 6 Ring [...]

Warm-Up 12 Squat And Reach12 90/90 Hip Switch12 Glute Bridge March8 Goblet Squats With A Pause At The BottomSpecific Warm-UpWith an empty bar perform [...]

Warm Up 15 Behind The Neck Band Press 30 Seconds Deadbug 3 Rounds 60 Seconds Skipping 10 Snatch Grip Deadlift 10 Muscle Snatch [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps [...]

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

Warm Up 15 band face pulls 15 Shoulder Wall Slides 3 Rounds 1 minute echo bike 10 push ups 10 Single DB Sumo deadlift [...]

Warm Up 20 Prone A’s 20 seconds lunge iso hold right 20 seconds lunge iso hold left 3 Rounds 12 Scap Pull Ups 8 [...]