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 x 3 rounds PVC Pass Through PVC Behind the Neck Press Quadruped Thoracic Rotations [...]

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 Clean/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 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 12 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 [...]