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 Glute Bridge March 16 Banded Good Morning Coach Guided (perform as many reps as coach needs to address [...]

Warm Up Repeat For 5 Minutes 30 Seconds Echo Bike 5 Broad Jumps 15 Scap Pull Ups 10 Lying Leg Raises Skill Work Every [...]

Warm Up Repeat For 5 Minutes 30 Jumping Jacks 10 Inchworms 10 Bicycle Crunches Strength: Front Squats Every 2:15 Minutes On The Minute 3 [...]

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 100m Row 10 Empty Bar Strict Press 10 Empty Bar Muscle Cleans 10 Empty Bar Romanian Deadlift Strength: Deadlifts [...]

Warm Up Repeat For 5 Minutes 30 Jumping Jacks 30 Mountain Climbers 15 Knee Push Ups Strength: Push Press Every 2:15 minutes on the [...]

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 15 Band Row 15 Band Good Morning 15 Band Pull Apart 15 Band Deadlift Strength: Bench Press Every 2:15 [...]

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 [...]

CLEAN DEADLIFT WORK E3:00MOM3 1st set: 6 @ 80% 2nd set: 6 @ 80% 3rd set: 6 @ 80% % of Clean FRONT SQUAT WORK E3:00MOM5 - Perform each [...]

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 [...]