Warm Up 30 seconds work / 10 seconds rest x 2 rounds Cardio of Choice PVC Pass Throughs Cat Cow Push-up Negative KB Deadlift [...]

Warm Up 30 seconds work/10 seconds rest x 3 Rounds Hip Circles Alternating Floor Sweepers Band Pull-aparts KB Swings Empty Bar Deadlift [...]

Warm Up 30 seconds work / 10 seconds rest x 3 rounds Shuttle Runs Floor Sweepers Side Lunges Cat Cows Quadruped thoracic rotations - [...]

Warm Up 30 seconds work / 10 seconds rest / 2 rounds Skip Deep Alternating Lunges Side Lunges Band Good Mornings Scap Pull-ups KB [...]

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 a) Shuttle Runs b)PVC Pass Throughs c) Scap Pull-ups d) [...]

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 - [...]

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 Band Pull-aparts Air Squats Side Lunge Wall Sit Squat Jump Empty [...]