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 a) Cardio of Choice b) Good Mornings c) Push-up Hold [...]

Warm Up 8 minute AMRAP 50 Line Hops 10 Seal to Downward Dog 10 KB Goblet Squats 10 KB Overhead Press Right 10 KB [...]

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Pull Aparts 12 Empty Bar Deadlift [...]

Warm Up As Many Quality Rounds as Possible in 10 minutes 15 Shuttle Runs 15 TRX Lunges 30 second Planks [...]

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

Warm Up 3 Rounds 16 Lateral Arm Swings per Side 16 High Plank Shoulder Taps 10 Band Lat Prayers 10 Band Pull Aparts [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) Band Pull Apart c) Band [...]

Warm Up 2 Rounds 10 cal Row, Bike, or Ski 12 Deficit Negative Push-up 16 Deep Alternating Lunges 8 Med ball Chest Pass to [...]

Warm Up As Many Rounds as Possible - 10 minutes 15 Shuttle Runs 16 Walking Lunges 16 Band Rows Cardio [...]