Warm Up 30 seconds work / 10 seconds rest / 2 rounds Assisted Squat with 3 second pause Empty Bar Shoulder Rotations Clean Grip [...]

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Rows 12 Empty Bar Back Squat [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) Wall Sit c) Left Leg [...]

Warm Up 8 minutes for rounds 50 Jumping Jacks 10 DB Pull-over 10 Squat with Thoracic Rotation 10 Squat with a 2 second pause [...]

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 [...]

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 Empty Bar Front Squats 4x Spider Man Lunge Hold 2s Clean/Press/Jerk [...]

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 Swings 10 KB Overhead Press Right 10 KB Overhead [...]