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 8x Empty Bar Good Morning 6x Squat Hold 2s C&J Warm [...]

Warm Up - 3RNFT 10x PVC Shoulder Rotations 6x Band Pull Apart 5x KB Goblet Squat 4x Spider Man Lunge Hold 2s Snatch Warm [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds Arm Circles Assisted Squats Ring Row Negative Push-ups Flutter Kicks [...]

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) [...]