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 [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds Shuttle Runs PVC Pass-throughs Dead Hang Ring Row Deadbugs Inchworms [...]

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 Cat Cows Deadbugs Bird Dogs High Plank Shoulder Taps Glute [...]

Warm Up 30 seconds work / 10 seconds rest / 1 rounds Hang snatch grip dip and drive Hang snatch grip high pull Muscle [...]

Warm Up 30 seconds work / 10 seconds rest x 3 rounds Bodyweight Squat Hold Sweeper Stretch Deadbug Glute Bridge Empty Bar Squat [...]

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

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

Warm Up 30 seconds work / 10 seconds rest x 3 rounds PVC Pass Through PVC Behind the Neck Press Quadruped Thoracic Rotations [...]