Warm Up 30 seconds work / 10 seconds rest x 3 rounds PVC Pass Through PVC Behind the Neck Press Scap Pull Ups [...]

Warm Up 30 seconds work / 10 seconds rest / 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 of work / 10 seconds of rest x 3 rounds a) Shuttle Runs b) Alternating Lunges c) Dead Hang d) [...]

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 Bar Deadlift [...]

Warm Up 30 seconds work / 10 seconds rest x 3 rounds Shuttle Runs Cat Cow Deadbugs Bird Dogs High Plank Shoulder Taps Glute [...]

Warm Up 30 seconds work / 10 seconds rest / 2 rounds Shuttle Runs Bodyweight Squat Hold Band Good Morning Scap Pull-ups Long Jump [...]

Warm Up 30 seconds work / 10 seconds rest x 3 rounds PVC Pass Throughs Negative Push-ups Band Pull-aparts Empty bar Bench Press [...]