Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps as coach needs to address [...]

BACK SQUAT WORK E3:00MOM4 OR REST 3:30 PER SET - Perform each set as... 2x 2s Pause BS + 3 Regular BS TOTAL 5 REPS PER SET NOTE: Adjust [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x PVC Shoulder Dislocates B) 10x Band Tricep Overhead Extension C) 10x Alt. Barbell Lat Floss (5 per arm) D) [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Glute Bridge March 16 Banded Good Morning Coach Guided (perform as many reps as coach needs to address [...]

Warm Up 15 band face pulls 15 Shoulder Wall Slides 3 Rounds 1 minute echo bike 10 push ups 10 Single DB Sumo deadlift high pull [...]

Warm Up 20 Prone A’s 20 seconds lunge iso hold right 20 seconds lunge iso hold left 3 Rounds 12 Scap Pull Ups 8 Deadlift 8 Hang Muscle Clean [...]

Warm-Up 12 Band Pull Aparts 12 Band Lat Pull Downs 15 Scap Push Ups 8 Band External Rotation Per Side 10 Slow Eccentric Push Ups Or Negative Push [...]

Warm Up 15 Spanish Squats or 30 seconds wall sit 30 seconds Band Face pull hold 3 rounds 250m row 10 lunges 10 band good mornings [...]

Warm Up 20 Bent Over Y’s 20 Bent Over T’s 3 Rounds 1 Minute Skipping 12 Scap Pull UPS 12 Scap Push UPS 3 Pull Ups or 8 Ring [...]

Warm-Up 12 Squat And Reach 12 90/90 Hip Switch 12 Glute Bridge March 8 Goblet Squats With A Pause At The Bottom Coach Guided (perform as many reps as [...]

Warm Up 30 seconds Deadbug 30 seconds side plank right 30 seconds side plank left 3 Rounds 20 Jumping jacks 10 DB Deadlift 5 Inchworms to push up [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps as coach needs to address [...]