Warm Up Mobility: 30 Seconds Foam Roll Upper Back 30 Seconds Foam Roll Lats per Side 30 Seconds Band Face Pull 30 Seconds Prayer Stretch 30 Seconds Push [...]

Clean Work E1:30MOM5 1st & 2nd set: 2 Yo Yo Clean Pull + 1 Yo Yo Clean TOTAL 3 REPS PER SET 3rd to 5th set: 1 Yo Yo [...]

Warm Up - 3 Rounds A) 20 PVC Shoulder Rotations B) 5x PVC Pipe Standing Lat Opener w/ 3-5s hold C) 5 Band OHS D) 5x (1 Good Morning [...]

Warm Up Dynamic Stretching: 30 seconds foam roll outer thigh per side 30 seconds foam roll inner thigh per side 30 seconds foam roll glutes per side 30 [...]

Warm Up Mobility: 30 Seconds Alternating Lunge to Twist 30 Seconds Dynamic Squat 30 Seconds Alternating Runner Stretch 30 Seconds Prayer Stretch 30 Seconds Ankle Stretch 30 Seconds [...]

Warm Up Mobility: 30 Seconds 90/90 Hip Switches 30 Seconds Alternating Groiners 30 Seconds Ankle Stretch per Side 30 Seconds Hip Flexor Stretch per Side 30 Seconds Prayer [...]

Warm Up Dynamic Stretching: 30 seconds foam roll upper back 30 seconds foam roll lats per side 30 seconds arm circles 30 seconds thread the needle 30 seconds [...]

Warm Up Mobility: 30 Seconds Arm Swings 30 Seconds Wall Slides 30 Secondspvc Pass Throughs 30 Secondsprayer Stretch 30 Seconds Pvc Behind the Neck Press Movement Prep: 10 [...]

Warm Up Mobility: 30 Seconds Alternating Lunge With a Twist 30 Seconds Dynamic Squat Stretch 30 Seconds Cat Cow Stretch 30 Seconds Inchworm to Downward Dog 30 Seconds [...]

Warm-Up 30 Seconds Foam Roll Outer Thigh per Side 30 Seconds Foam Roll Inner Thigh per Side 30 Seconds Foam Roll Glutes per Side 30 Seconds Alternating Lunge [...]

Warm Up Mobility: 30 Seconds 90/90 Hip Switches 30 Seconds Alternating Groiners 30 Seconds Ankle Stretch per Side 30 Seconds Hip Flexor Stretch per Side 30 Seconds Prayer [...]

Shoulder Strengthening Hip Strengthening Warm Up (5 minutes) Arm swings and circles (1 min) Handstand shoulder taps (2 sets of 10 taps) Cuban rotations [...]