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 Thrusters [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Cuban Press Prayer Stretch Cat Cow Active Hang Med Ball Push Press Strict [...]

Warm Up - 2RNFT 10x Rig Band Face Pull to Strict Press 8x Band Good Morning 6x Empty Bar Front Squats 4x Squat T-Spine Stretch Clean & Jerk Warm [...]

Warm Up - 3RNFT 10x PVC Shoulder Rotations 6x Band Sword Pull Apart (3 per arm) 6x Empty Bar Back Squats 6x Empty Bar Good Morning 4x Alt. Lunge [...]

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 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 15 minutes 15 Shuttle Runs 15 TRX Lunges 30 seconds Plank 50 Single Unders Cardio Circuit [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Wall Sit Glute Bridge Alt. Knee Over Toes Lunges Alt. Side Lunge with Overhead Reach Dynamic Squats [...]

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 Upright Row d) Band Row [...]

Warm Up 30 seconds work / 10 seconds rest / 3 rounds Banded Pull Aparts Band Row Prayer Stretch Quadruped Thoracic Rotations Active Hang Push-ups Bench Press Demo / [...]