Warm Up 30 seconds work / 10 seconds rest / 3 rounds Monster Walks Glute Bridge Alt. Knee Over Toes Lunges Dynamic Squats Fire Hydrants Med Deadlift Deadlift, Demo [...]

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 Cuban Press Prayer Stretch Cat Cow Active Hang Med Ball Forearm Hold Bench [...]

Warm Up As many quality rounds as possible in 15 minutes 200m Jog 15 Ring Rows 15 Air Squats 50 Single Unders Cardio Circuit [...]

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

Warm Up 3 Rounds 10 Hip Circles per Side 12 Glute Bridge 12 Band Lat Pull Downs 12 Empty Front Squat Front Squat [...]

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

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 Empty [...]

Warm Up 2RNFT 10x PVC Shoulder Rotations 8x Empty Bar Upright Row 6x Empty Bar SLDL 6x Alt. Hip Flexor Stretch 4x Cossack Squats Snatch Warm Up empty bar [...]

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 [...]