Warm Up 9:00 AMRAP 30-second Easy Row 8 PVC/Banded Pass Throughs 6 Pike Shoulder Taps 10-second Handstand Hold 3 empty bar Shoulder Press Workout Prep: 2 Sets 10-second Calorie Row […]

Warm Up 3 Rounds 45-second Easy Row 8 Glute Bridges 8 Box Step Ups 4 Up Downs 15-second Knee Plank Workout Prep: 2 Sets 3 Deadlifts @ workout load 2 […]

Warm Up 9:00 AMRAP 30-second Easy Air Bike 10 Cossack Squats 5 Hanging Knee Raises 10 Deadbugs 3 Empty Bar Back Squats Workout Prep: 2 Sets 5/4 Calorie Bike @ […]