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 60 Jumping Jacks 12 Band Lat Prayers 12 Big Arm Circles 12 Band Good Mornings 12 Band Chest Press 8 [...]

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 4 rounds a) Cardio of Choice b) TRX Squats c) Banded Good [...]

Warm Up 8 minutes for rounds 8 Cal Bike or 10 Cal Row 8 Push-up to Downward Dog 8 Air Squats with a 2 [...]

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 / 3 rounds Arm Swings Leg Swing Left Leg Swing Right Dynamic Squats Inchworm Push-ups [...]