Warm Up As many quality rounds as possible in 10 minutes 15 Shuttle Runs 16 Plate Hops 16 Band Rows Cardio Circuit Single Under [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Assisted Squat with 3 second pause Clean Grip Deadlift Clean Grip High Pull (keep the bar close [...]

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Rows 12 Empty Bar Back Squat Back Squat 8 [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) TRX Squats c) Band Good Morning d) Three Way Pancake [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Alt. Bird Dog Glute Bridge Walking Lunges Alt. Side Lunge with Overhead Reach Dynamic Squats Med ball [...]

Warm Up 3 Rounds 20 Arm Circles (10 Each Direction) 6 Inchworms 16 High Plank to Toe Touch (8 per Side) 10 Bird Dog 10 Empty Strict Press [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Arm Swings Leg Swing Left Leg Swing Right Dynamic Squats Inchworm Push-ups Jumping Jacks 5-10 minutes to [...]

Warm Up - 2RNFT 10x Band Shoulder Rotations 8x Empty Bar Upright Row 6x Empty Bar Front Squats 6x Empty Bar SLDL Barbell Warm Up empty bar A) Muscle [...]

Warm Up - 3RNFT 10x PVC Shoulder Rotations 6x Band Apart 6x Band Strict Press 6x Band Monster Walks 6x Empty Bar Good Morning 4x Alt. Lunge & Twist [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) Good Mornings c) Push-up Hold d) Band Pull Apart e) [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Row Prayer Stretch Quadruped Thoracic Rotations Active Hang Band Overhead Press Strict Press [...]

Warm Up 3 Rounds 20 Arm Circles (10 each direction) 6 Inchworms 16 High Plank to Toe Touch (8 per side) 10 Band Rows 10 Empty Bar Bench [...]