Warm Up 20 Arm Circles 30 sec Dead Hang 30 sec Kip Swing 20 Scap Push Ups -into- 3 Rounds 10 Push Ups [...]

Warm Up 20 Prone A Raises 20 Prone Y Raises 30 Seconds Band Face Pull Hold 3 Rounds 10 Db Floor Press 8 Alternating [...]

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 15 Prone Y,T,W’s 30 Seconds Wrist Stretch 3 Rounds 30 Single Unders 10 Push Ups 10 Hang Muscle Cleans [...]

Warm Up 30 Seconds Dead Bug 30 Seconds Hollow Hold Side Bends 15 Kb Stiff Leg Deadlifts 3 Rounds 10 Zercher Db Good Mornings [...]

Warm-Up 12 Squat And Reach 12 90/90 Hip Switch 12 Glute Bridge March 8 Goblet Squats With A Pause At The Bottom Coach Guided [...]

Warm Up 20 Prone Y Raises 20 Prone T Raises 3 Rounds 250m Row 10 Push Ups 16 Reverse Lunges Strength: [...]

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