WARM UP 1:00 Easy Bike 2 SETS 10 Air Squats 10 PVC Good Mornings 10 PVC Pass Throughs 10 PVC Strict Press 1 SET (Empty Bar) 5-7 Back Squats 5-7 […]

WARM UP 1:00 Easy Row 2 SETS 10 Alt. Arm Crosses 10 Scap Push Ups 10 PVC Pass Throughs 10 Empty Bar Bent Over Rows 1 SET (Empty Bar or […]

WARM UP 2 ROUNDS :40 Easy Row 20 Single Unders 8 Alternating Samson Lunges 10 Banded Pull Aparts 8 Plank Shoulder Taps 2 ROUNDS :30 Row Building Pace 20 Single […]

WARM UP 2 ROUNDS :40 Easy Air Bike 10 Alternating Box Step Ups 10 Alternating Samson Lunges 10 Glute Bridges 10 Cossack Squats 2 ROUNDS :30 Air Bike Building Pace […]

WARM UP 3 ROUNDS :30 Row or Bike (build each round) 7 Banded Good Mornings 7 Banded Hamstring Curls (each leg) 7 Banded Hip Bridges 5 Inchworm to Push Up […]

WARM UP 1:30 Cardio Choice 2 SETS :20 Dead Hang 5 Scap Push Ups 5 Hollow Rocks 5 Scap Pull Ups 5 Up-Downs 5/5 PVC Around the Worlds 1 SET […]

WARM UP 1:30 Easy Jog 2 SETS 10 Air Squats 8 Burpee Over Bar (Empty Bar) 6 Barbell Romanian Deads 4/4 Front Rack Elbow Rotations 1 SET (Empty Bar) 5 […]

WARM UP 2:00 Easy Machine 2 ROUNDS 10 Roll and Reach 10 Glute Bridges 8 Alternating Samson Lunges 8 Scap Pull Ups 2 ROUNDS 5 Empty Bar Good Mornings 5 […]

WARM UP 2:00 Machine 2 rounds :30 Single Unders 8 Up-Downs 10 Glute Bridges 10 Alternating Samson Lunges 10 Plank Shoulder Taps 2 rounds 20 Single Unders or 10 Double […]

WARM UP 2:00 Easy Row 2 ROUNDS 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Scap Push Ups 5 Inchworm Push Ups 3 x 1:00 Row Builds 10 Empty […]