3 Rounds: 10 minutes 20x PVC Shoulder Rotations 5x Empty Bar Good Morning 5x Plate OHS w/ light plate 10x Kneeling Hip Flexor Stretch w/ 2s hold Barbell Warm [...]

Warm Up 30 Seconds Deadbugs 30 Seconds Runner Stretch 10 Empty Bar Stiff Leg Deadlifts 10 Cossack Squats 5 Empty Bar or Very Light Deadlift with a 2-Second [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 12 Half Squat Hops 12 Ring Rows 10 Dynamic Squats 10 Prone Cobras 10 Glute Bridges [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 12 Half Squat Hops 12 Ring Rows 10 Dynamic Squats 10 Prone Cobras 10 Glute Bridges [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 10 Band Pullovers 10 Band Face Pulls 6 Kneeling KB Windmills Per Side 14 Calf Raises [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 10 Band Pullovers 10 Band Face Pulls 6 Kneeling KB Windmills Per Side 14 Calf Raises [...]

Warm Up 30 Seconds Small to Large Arm Circles Forward 30 Seconds Small to Large Arm Circles Backward 10 Seal to Downard Dog 10 Push-Ups 10 Band Pull [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 10 Band Pullovers 10 Band Face Pulls 6 Kneeling KB Windmills Per Side 10 Scap Pull-Ups [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 10 Band Pullovers 10 Band Face Pulls 6 Kneeling KB Windmills Per Side 10 Scap Pull-Ups [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 8 Inchworm Push-Ups 10 Lying Knee Tucks 10 Plank to Downward Dog 8 90/90 Hip Rotations [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- 2 Rounds: 8 Inchworm Push-Ups 10 Lying Knee Tucks 10 Plank to Downward Dog 8 90/90 Hip Rotations [...]

Warm-Up 2 Rounds: 30 Seconds Bird Dogs 16 Elephant Walks 10 Dynamic Squat Stretch 15 Air Squats Front Squats 1 Set x 5 [...]