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 [...]

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 20 Prone Y Raises 20 Prone T Raises 3 Rounds 250m Row 10 Push Ups 16 Reverse Lunges Strength: Pendlay Row Every 1:30 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 [...]

BACK SQUAT WORK E3:00MOM10 - Work into a 1RM or 2RM Back Squat or establish a new 1RM or 2RM Back Squat. - If you miss a lift, move [...]

GENERAL WARM UP 2 Rounds: 10 minute cap A) 10x Band Pull Apart B) 10x Plate Halo w/ light plate C) 10x Plate OHS w/ light plate D) 10x [...]

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 Bent Over Y Raise 30 Sec Lunge Hold ~ Left 30 Lunge Hold ~ Right 3 Rounds of 15 Air Squats 10 Push Ups 3 [...]

Warm Up 20 Prone Supinated A’s 20 Prone Pronated A’s 10 Prone Y,T,W’s 3 Rounds 1 Minute Echo Bike 12 Push Ups 3 strict pull ups or 8 ring [...]

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 [...]