Warm Up Repeat For 5 Minutes 15 Empty Bar Bent Over Rows 15 Empty Bar Good Mornings 10 Empty Bar Bicep Curls 10 Empty Bar Overhead Press [...]

Warm-Up 12 Squat And Reach12 90/90 Hip Switch12 Glute Bridge March8 Goblet Squats With A Pause At The BottomCoach Guided (perform as many reps as coach needs to address [...]

Warm Up Repeat For 5 Minutes 30 Jumping Jacks 10 Squat Jumps 5 Inchworm To Push Up Strength - Push Press Build To A Heavy 5 [...]

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 [...]

Warm Up 20 plate hops 10 squats with active stretch 5 inchworms Speed and Agility Activities Pipe Pass Challenge The Floor is Lava [...]

OHS WORK E3:00MOM5 1st set: 1 Snatch Balance + 5 OHS @ EMPTY OR 60% 2nd set: 1 Snatch Balance + 5 OHS @ 65% 3rd set: 1 Snatch [...]

Warm Up - 2 Rounds: 10 minute cap A) 10x Band Scapular Retraction B) 10x Standing Shoulder CARs (5 per arm) C) 10x Band OHS w/ 2s pause in [...]

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 25 Jumping Jacks 15 Band Good Mornings 15 Band Rows 20 Second Dead Hang Strength - Deadlift 3 Sets [...]

Warm Up Repeat For 5 Minutes 30 Jumping Jacks 16 Alternating Lunges 8 Inchworms Strength - Push Press 3 Sets X 1-5 Reps @ [...]

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 15 Band Rows 15 Band Bicep Curl 15 Band Overhead Press Strength: Pendlay Row 3 Sets X 8 Reps Every [...]