Warm Up - 3 Rounds-Not-For-Time A) 5x 3-5s hold PVC Standing Lat Opener B) 5 Band Pull Apart C) 10 Band Monster Walk D) 10 Standing Hip CARs BARBELL [...]

Warm Up 20 Hip Circles Per Side 20 Torso Twists 20 Band Pull Aparts 20 Band Good Mornings Coach Guided (perform as many reps as coach needs to [...]

Warm Up Repeat For 5 Minutes 100m Run 10 Air Squats 10 Push Ups Strength - Bench Press 20 Minutes To Build To A 1 Rep [...]

Warm Up Repeat For 5 Minutes 25 Jumping Jacks 10 KB Rows 10 KB Deadlift Strength ~ Back Squat 20 Minutes To Build To [...]

Warm Up 20 Arm Swings 20 Arm Circles Per Direction 20 Band Pull Aparts Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique) 15 [...]

Warm Up Repeat For 5 Minutes 10 Band Shoulder Press 10 Band Deadlift 30 Seconds Air Bike Skill - Kipping Toes To Bar Hanging Hollow To [...]

Warm Up Repeat For 5 Minutes 30 Seconds Dead Hang 10 Sit Ups 10 Band Good Morning 10 Band Pull Aparts Strength - Strict Press [...]

Warm-Up 20 Leg Swings Per Side 20 Torso Twists 20 Band Pull Aparts Coach Guided (perform as many reps as coach needs to address class technique) 15 Empty [...]

Warm Up Repeat For 5 Minutes 5 Inchworms 10 Med Ball Squat Clean 10 Med Ball Overhead Press Strength - Deadlift 10 Reps @ Empty [...]

Warm Up 20 Arm Swings 20 Arm Circles Per Direction 20 Band Pull Aparts 15 Band Tricep Press Down Coach Guided (perform as many reps as coach needs [...]

FRONT SQUAT E3:00MOM7 1st set: 4 @ 70% 2nd set: 4 @ 75% 3rd set: 3 @ 80% 4th set: 2 @ 85% 5th set: 1 @ 90% 6th [...]

Warm Up - 3 Rounds-Not-For-Time A) 5x 3-5s hold PVC Standing Lat Opener B) 5 Band Pull Apart C) 10 Band Monster Walk D) 10 Standing Hip CARs BARBELL [...]