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 class [...]

CLEAN PULL WORK E2:30MOM3: Tempo/Slow Clean Pull Perform each set with a 5s tempo pull. 1st set: 4 @ 85% 2nd set: 4 @ 85% 3rd set: 4 @ [...]

Warm Up - 3 Rounds-Not-For-TimeA) 20 PVC Shoulder DislocatesB) 10 Band Shoulder ER StretchC) 10 Band Tricep Overhead ExtensionD) 10 Walking Toe TouchE) 5x (1 Good Morning + 1 Back [...]

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 class [...]

Warm Up Repeat For 5 Minutes 16 Lunges 5 Inchworm To Push Up 20 Second Hollow Hold Flutter Kicks Strength - Deadlift 3 Sets X 8 [...]

Warm Up Repeat For 5 Minutes 20 Second Dead Hang 10 Scap Pull Ups 10 Ring Rows 10 Push Ups 30 Jumping Jacks Strength - Bench [...]

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 Ups [...]

Warm Up Repeat For 5 Minutes 5 Inchworm To Push Up 15 Air Squats 15 Ring Rows Strength - Front Squat 3 Sets X 8 Reps [...]

Warm Up Repeat For 5 Minutes 30 Plate Hops 10 Plate Ground To Overhead 10 Sit Ups Strength - Barbell Pendlay Row 3 Sets X [...]

Warm-Up 12 Deep Lunge With Twist 12 90/90 Hip Switch 12 Glute Bridge 12 Slow Eccentric Goblet Squats Coach Guided (perform as many reps as coach needs to address [...]

Warm Up Repeat For 5 Minutes 30 Second Dead Hang 12 Band Good Morning 12 Band Shoulder Press 12 Band Rows Strength - Push [...]

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 [...]