Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds Skip Body Weight Squat Hold Sweeper Stretch Deadbug Glute Bridge [...]

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 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 Elbow Rotations 6x Squat Hold 2s 6x Alt. Lunge & Twist to 2s [...]

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 [...]