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 50 Skips 16 Med Ball Good Mornings 16 Med Ball Press [...]

Warm Up 30 seconds work / 10 seconds rest / 2 rounds Skip Deep Alternating Lunges Side Lunges Band Good Mornings Band Scapular Overhead [...]

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) Arm Circles c) Inch Worm [...]

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 30 seconds of work / 10 seconds of rest x 4 rounds a) Cardio of Choice (increase speed each round) b) Dynamic [...]

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) TRX Squats c) Banded Good [...]