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

BACK SQUAT WORKE3:00MOM4 OR REST 3:30 PER SET- Perform each set as...2x 2s Pause BS + 3 Regular BSTOTAL 5 REPS PER SETNOTE: Adjust weight where necessary but maintain the [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x PVC Shoulder Dislocates B) 10x Band Tricep Overhead Extension C) 10x Alt. Barbell Lat Floss (5 per arm) D) [...]

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 coach needs to address class [...]

Warm Up 10 Behind The Neck Snatch Grip Shoulder Press 10 Muscle Hang Power Snatch Strength: Hang Snatch Hang Snatch for 15 minutes practice [...]

Warm Up 3 Rounds 250m Row 10 Muscle Hang Power Cleans 10 Push Ups Strength: Deadlift Every 2 Minutes On The Minute3 Reps @ 54% Of [...]

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

Warm Up 10 Y,T,W Raises 20 Calf Raises 3 Rounds 1 Minute Skipping 30 Second Dead Hang 3 Toes To Bar Or 8 Hanging Leg/Knee Raises [...]

Warm Up 60 Seconds Wall Sit60 Seconds Deadbug3 Rounds5 Inchworms To Push Ups10 Air Squats5 Squat Jumps Strength: Front Squat Every 2 Minutes On The Minute 3 [...]

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 (perform as many reps as [...]

Warm Up 15 Band Face Pulls 30 Second Band Row Isometric Hold 3 Rounds 30 Seconds Dead Hang 3 Pull Ups 10 Empty Bar Deadlifts 10 Push Ups [...]

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