Warm Up - 2 Rounds: 10 minute capA) 10x Band Scapular RetractionB) 10x Standing Shoulder CARs (5 per arm)C) 10x Band OHS w/ 2s pause [...]

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 [...]

Warm Up Repeat For 5 Minutes 10 Plate Floor Press 10 Plate Overhead Press 10 Plate Rows 5 Burpees to Plate [...]

Warm Up Repeat For 5 Minutes 20 Line Hops 10 Single DB Deadlifts 10 Single DB Hang Clean 10 Single DB Rows per side [...]

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 Repeat For 5 Minutes 30 second dead hang 10 kip swings 10 ring rows 10 sit ups Strength  Single [...]

Warm Up Repeat For 5 Minutes 10 PVC Shoulder Dislocates 10 Push up to Downward dog 10 Bodyweight Squats 30 Jumping Jacks [...]

Warm-Up 12 Deep Lunge With Twist 12 90/90 Hip Switch 12 Glute Bridge 12 Slow Eccentric Goblet Squats Coach Guided (perform as many reps [...]

Warm Up Repeat For 5 Minutes 12 Bodyweight Squats 10 Inchworms 10 Leg Raises Strength - Front Squat 3 Sets X [...]

Warm Up Repeat For 5 Minutes Jogging High knees Butt kicks Hip openers Hamstring stretch Carioca Speed and Agility [...]