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 Air Squats Squat Hold Side Lunge Wall Sit Squat Jump Empty [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds Skip Squat Hold Side Lunge Wall Sit Band Good Morning [...]

Warm Up 30 seconds work / 10 seconds rest x 2 rounds Skipping Body Weight Squat Hold Side Lunges Medball Squat Medball Push Press [...]

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 Jerk Warm [...]

Warm Up - 3RNFT 10x PVC Shoulder Rotations 6x Band Pull Apart 5x Plate OHS w/ light plate 4x Spider Man Lunge Hold 2s [...]

Warm Up 30 seconds work / 10 seconds rest x 2 rounds Arm Swings Leg Swing Left Leg Swing Right Dynamic Squats Inchworm Push-ups [...]