Warm Up 8:00 Dual Prep Flow 0:00–2:00 Easy Jump Rope or Bike 2:00–6:00 2 Rounds 10 Banded Pass Throughs 10 Banded Good Mornings 10 Alternating V-Ups 5 Up Downs + […]

Warm Up 10:00 Flow 0:00–2:00 Easy Bike or Row 2:00–5:00 2 Rounds 5 Roll and Reach 5 Dynamic Squat Stretches 5 Scap Pull Ups 5 Ring Rows 5 PVC Muscle […]