CLEAN DEADLIFT WORK E3:00MOM3 1st set: 4 @ 90% 2nd set: 4 @ 90% 3rd set: 4 @ 90% % of Clean FRONT SQUAT WORK E3:00MOM5 1st set: 4 [...]

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 Single Kettlebell Deadlifts 20 Band Row Coach Guided (perform as many reps as coach needs to address class technique) [...]

Warm Up Repeat For 5 Minutes 20 Big Arm Circles 10 Air Squats 5 Inchworms 10 Lying Knee Tucks Strength: Push Press Every [...]

Warm Up Repeat For 5 Minutes 20 Second Dead Hang 10 Scap Pull Ups 10 Ring Rows 5 Inchworm To Push Up 10 Glute Bridge [...]

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 5 Inchworm To Push Ups 10 Lunges 30 Jumping Jacks Strength: Bench Press Every 2:15 minutes on the minute [...]

Warm Up Repeat For 5 Minutes 12 Air Squats 8 Inchworms 12 Glute Bridge Strength: Front Squats Every 2:15 minutes on the minute 5 [...]

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 30 Jumping Jacks 20 Seconds Dead Hang 10 Scap Pull Ups 10 Hanging Knee Raises 10 Lunges Strength: Bent [...]

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 [...]

CLEAN DEADLIFT WORK E3:00MOM3 1st set: 6 @ 85% 2nd set: 6 @ 85% 3rd set: 6 @ 85% % of Clean FRONT SQUAT WORK E3:00MOM5 - Perform each [...]