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 / 2 rounds Assisted Squat with 3 second pause Empty Bar Shoulder Rotations Clean Grip [...]

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 3 Rounds 20 Arm Circles (10 each direction) 6 Inchworms 16 High Plank to Toe Touch (8 per side) 10 Bird [...]

Warm Up 30 seconds work / 10 seconds rest / 2 rounds Skips or Double Unders Inchworm to Downward Dog Assisted Squats Push-up Negatives [...]