Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds Skip Squat Hold Side Lunge Wall Sit Band Good-morning [...]

Warm Up 30 seconds work / 10 seconds rest x 2 rounds Skipping Body Weight Squat Hold Alternating Lunges Deadbug Scap Push-ups Kip Swings [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 3 Rounds PVC Pass Through PVC Behind the Neck Press Scap Pull Up [...]

Warm Up 30 Seconds Work / 10 Seconds Rest X 2 Rounds Skips or Double Unders Inchworm to Downward Dog Assisted Squats Push-up Negatives [...]

Warm Up - 2RNFT 10x Band Shoulder Rotations 8x Empty Bar Back Squat 6x Empty Bar Good Morning 6x Alt. Lunge & Twist to [...]

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 Shuttle Runs Step-Ups Dead Hang Ring Row Hollow Hold [...]

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 - 2RNFT 10x Band Shoulder Rotations 8x Empty Bar Back Squat 6x Empty Bar Good Morning 6x Alt. Lunge & Twist to [...]