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

FRONT SQUAT WORK E3:00MOM8 - Build into a heavy 1 or 2 OR 1RM or 2RM Front Squat. - Adjust weights where needed. 1st set: 4 @ 70% 2nd [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x Band Shoulder Distraction ( 5 per arm) B) 10x Band Around the World C) 10x Alt. DB Press is [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Single Kettlebell Deadlifts 20 Band Row Coach Guided (perform as many reps as coach needs to address class technique) [...]

Warm Up Repeat For 5 Minutes 10 Db Deadlifts 10 Db Bicep Curl To Overhead Press 20 Seconds Dead Hang 5 Pull Ups Or Ring Rows [...]

Warm Up Repeat For 5 Minutes 15 Kang Squats 15 Mountain Climbers 5 Burpees Strength: Front Squats Every 2:15 Minutes On The Minute 3 [...]

Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push UpsCoach Guided (perform as many [...]

Warm Up Repeat For 5 Minutes 40 Jumping Jacks 10 Sit Ups 15 Db Shoulder Press Strength: Push Press Every 2:15 minutes on the minute3 Reps [...]

Warm Up Repeat For 5 Minutes 15 Band Row 15 Band Good Morning 30 Seconds Echo Bike Strength: Deadlifts Every 2:15 minutes on the [...]

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 [...]

Warm Up Repeat For 5 Minutes 10 Squat Hops 10 Inchworm To Push Ups 10 Hanging Leg Or Knee Raises Strength: Barbell Row Every 1:15 [...]

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