Warm Up - 3RNFT 10x PVC Shoulder Rotations 6x Band Pull Apart 5x Plate OHS w/ light plate 5x Band Good Morning 4x Alt. [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 3 Rounds Arm Circles Assisted Squats Ring Row Negative Push-Ups Flutter Kicks [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 2 Rounds Skip PVC Pass Throughs Cat Cow Push-up Negative Alternating Lunges High Jumps [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 3 Rounds Deadbug Cat Cow Band Pull Aparts Empty Bar Good Morning Empty [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 3 Rounds Shuttle Runs Floor Sweepers Side Lunges Cat Cows Quadruped Thoracic Rotations Left [...]

Warm Up 30 seconds work / 10 seconds rest / 2 Rounds Shuttle Runs Push-up Negative Bodyweight Squat Hold Band Good Morning Scap Pull-Ups [...]

Warm Up 30 seconds work / 10 seconds rest x 3 rounds PVC Pass Throughs Negative Push-Ups Band Pull Aparts Empty Bar Bench [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds Shuttle Runs Pvc Pass Throughs Scap Pull-Ups Band Overhead Press [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 2 Rounds Jumping Jacks Pvc Pass Overs Push-up Negatives Scap Pull-Ups Alternating Lunges [...]

Warm Up 30 seconds Work / 10 seconds Rest x 3 Rounds Shuttle Runs Floor Sweepers Side Lunges Cat Cows Quadruped Thoracic Rotations Left [...]