Warm Up 1o shuttle runs 10 squats with active stretch 5 inchworms Speed and Agility Activities Plank Ball Roll Plate Pass [...]

CLEAN DEADLIFT WORK E3:00MOM3 1st set: 4 @ 95% 2nd set: 4 @ 95% 3rd set: 4 @ 95% % of Clean FRONT SQUAT WORK E3:00MOM6 1st set: 4 [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x Band Shoulder Distraction ( 5 per arm) B) 10x Band Around the World C) 10x Alt. DB Press is [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Single Kettlebell Deadlifts 20 Band Row Coach Guided (perform as many reps as coach needs to address class technique) [...]

Warm Up Repeat For 5 Minutes 5 Inchworm to Push Ups 12 Bodyweight Squats 250m Row Strength: Push Press Every 2:15 Minutes On The Minute  5 [...]

Warm Up Repeat For 5 Minutes 50 Jumping Jacks 15 Band Rows 15 Band Overhead Press Strength: Bent Over Row Every 1:15 Minutes On [...]

Warm-Up 12 Band Pull Aparts12 Band Lat Pull Downs15 Scap Push Ups8 Band External Rotation Per Side10 Slow Eccentric Push Ups Or Negative Push UpsCoach Guided (perform as many [...]

Warm Up Repeat For 5 Minutes 30 Plate Hops 12 Plate Goblet Squat 12 Plate Good Mornings Strength: Front Squats Every 2:15 minutes on the minute [...]

Warm Up Repeat For 5 Minutes 30 Jumping Jacks 10 Scap Pull Ups 10 Push Ups 10 Empty Bar Hang Power Cleans Strength: Bench [...]

Warm-Up 12 Squat And Reach 12 90/90 Hip Switch 12 Glute Bridge March 8 Goblet Squats With A Pause At The Bottom Coach Guided (perform as many reps [...]

Warm Up Repeat For 5 Minutes 5 Shuttle Runs 12 DB Zercher Good Morning 12 DB Front Rack Lunges Strength: Deadlifts Every 2:15 Minutes [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Single Dumbbell Overhead Press Per Side Coach Guided (perform as many reps as coach [...]