Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) Good Morinings 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 Med Ball Strict Press Strict [...]

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Pull Aparts 12 Empty Bar Deadlift Deadlift 8 sets [...]

Warm Up As many quality rounds as possible in 10 minutes 15 Shuttle Runs 15 TRX Lunges 30 seconds Plank Cardio Circuit Every 5 [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Wall Sit Glute Bridge Walking Lunges Alt. Side Lunge with Overhead Reach Dynamic Squats Med Ball Clean [...]

Warm Up 3 Rounds 20 Arm Circles (10 each direction) 6 Inchworms to Downward Dog 16 High Plank to Toe Touch (8 per side) 10 Cat Cows 10 [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) Band Pull Aparts c) Band Overhead Press d) Band Row [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Row Lying Facedown Y Raise Quadruped Thoracic Rotations Active Hang Crush Grip KB [...]

Warm Up As many quality rounds as possible in 10 minutes 15 Shuttle Runs 16 Walking Lunges 16 Band Rows Cardio Circuit AMRAP 20 [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Row Lying Facedown Y Raise Quadruped Thoracic Rotations Active Hang TRX Row [...]

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Rows 12 Empty Bar Back Squat Back Squat 6 [...]

Warm Up 30 seconds of work / 10 seconds of rest x 3 rounds a) Cardio of Choice b) Wall Sit c) Leg Swings Left d) Leg Swings Right [...]