Warm Up 60 Seconds Wall Sit60 Seconds Deadbug3 Rounds5 Inchworms To Push Ups10 Air Squats5 Squat Jumps Strength: Front Squat Every 2 Minutes On The Minute 3 [...]

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 as [...]

Warm Up 15 Band Face Pulls 30 Second Band Row Isometric Hold 3 Rounds 30 Seconds Dead Hang 3 Pull Ups 10 Empty Bar Deadlifts 10 Push Ups [...]

Warm-Up 10 Cat Cow 16 Thread The Needle Switches 10 Scap Wall Slides 15 Band Overhead Press Coach Guided (perform as many reps as coach needs to address [...]

BACK SQUAT WORK E3:00MOM4 OR REST 3:30 PER SET - Perform each set as... 2x 2s Pause BS + 3 Regular BS TOTAL 5 REPS PER SET NOTE: Adjust [...]

GENERAL WARM UP2 Rounds: 10 minute capA) 10x PVC Shoulder DislocatesB) 10x Band Tricep Overhead ExtensionC) 10x Alt. Barbell Lat Floss (5 per arm)D) 5x (1 Good + 1 Back [...]

Warm-Up 10 Cat Cows 10 Seal To Downward Dog 16 Glute Bridge March 16 Banded Good Morning Coach Guided (perform as many reps as coach needs to address class [...]

Warm Up 20 Arm Circles 30 sec Dead Hang 30 sec Kip Swing 20 Scap Push Ups -into- 3 Rounds 10 Push Ups 10 Deadbugs 10 Single DB [...]

Warm Up 20 Prone A Raises 20 Prone Y Raises 30 Seconds Band Face Pull Hold 3 Rounds 10 Db Floor Press 8 Alternating Lunges 10 Db Z Press [...]

Warm-Up 12 Band Pull Aparts 12 Band Lat Pull Downs 15 Scap Push Ups 8 Band External Rotation Per Side 10 Slow Eccentric Push Ups Or Negative Push [...]

Warm Up 15 Prone Y,T,W’s 30 Seconds Wrist Stretch 3 Rounds 30 Single Unders 10 Push Ups 10 Hang Muscle Cleans Strength: Push Press [...]

Warm Up 30 Seconds Dead Bug 30 Seconds Hollow Hold Side Bends 15 Kb Stiff Leg Deadlifts 3 Rounds 10 Zercher Db Good Mornings 10 Sit Ups 3 Strict [...]