Warm Up - 2 Rounds: 10 minute capA) 10x Band Scapular RetractionB) 10x Standing Shoulder CARs (5 per arm)C) 10x Band OHS w/ 2s pause in bottomD) 10x Bent Over [...]

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 Repeat For 5 Minutes 10 Plate Floor Press 10 Plate Overhead Press 10 Plate Rows 5 Burpees to Plate Strength - Bench Press 3 [...]

Warm Up Repeat For 5 Minutes 20 Line Hops 10 Single DB Deadlifts 10 Single DB Hang Clean 10 Single DB Rows per side Strength [...]

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 Repeat For 5 Minutes 30 second dead hang 10 kip swings 10 ring rows 10 sit ups Strength  Single Arm Dumbbell Row3 Sets X [...]

Warm Up Repeat For 5 Minutes 10 PVC Shoulder Dislocates 10 Push up to Downward dog 10 Bodyweight Squats 30 Jumping Jacks Strength / Push [...]

Warm-Up 12 Deep Lunge With Twist 12 90/90 Hip Switch 12 Glute Bridge 12 Slow Eccentric Goblet Squats Coach Guided (perform as many reps as coach needs to address [...]

Warm Up Repeat For 5 Minutes 12 Bodyweight Squats 10 Inchworms 10 Leg Raises Strength - Front Squat 3 Sets X 5 Reps @ 85% 1RM [...]

Warm Up Repeat For 5 Minutes Jogging High knees Butt kicks Hip openers Hamstring stretch Carioca Speed and Agility Activities Pipe Pass Challenge [...]

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 class [...]

CLEAN PULL WORK E2:30MOM3: Tempo/Slow Clean Pull Perform each set with a 5s tempo pull. NOTE: Focus on leg drive versus use of the arms during the pull. 1st [...]