WARM UP 3:00 Row or Ski (easy pace) 3 ROUNDS 30 Single Unders 10 Banded Lat Press Downs 8 Scap Pull Ups 10 Hollow Rocks 10 Supermans 3 ROUNDS 3 […]

WARM UP 3:00 Easy Bike Erg, Row, or Jog 2 ROUNDS 10 Banded Pull Aparts 10 Banded Chest Press 8 Push Up to Down Dog 10 Alternating Cossack Squats WITH […]

WARM UP 2:00 Easy Row (switch every :30 w/ a partner) 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 10 Trunk Twists 15 Air Squats […]

WARM UP 1:30 Easy Cardio Choice 2 ROUNDS 10 PVC Pass Throughs 10 Banded Pull Aparts 5 Scap Push Ups 5 Push Ups 1 ROUND :15 Ring Support Hold 3 […]

WARM UP Tabata Run (8 sets) 20-second run (easy-build to moderate pace) 10-second Walk 3 ROUNDS 10 Banded Pass Throughs 10 Banded Lat Press Downs 10 Banded Pull Aparts 5 […]

WARM UP 2 ROUNDS :30 Easy Air Bike 10 Box Step Ups 10 Banded Lat Press Downs 10 Banded Pull Aparts 10 Hollow Rocks Then Into… 2 ROUNDS :30 Moderate […]

WARM UP 3:00 Easy Row, Bike or Jog 2 ROUNDS 10 Empty Bar Good Mornings 10 Hip Extensions or Superman Rocks 10 Slow Sit Ups 5 Inchworm + Push Up […]

WARM UP 1:30 Jump Rope 2 ROUNDS 20 Singles or 10-20 Double Unders 8 PVC Pass Throughs 8 PVC Overhead Squats 6 Alt. Samson Lunges 6 Squat Therapy Reps WITH […]

WARM UP 2:00 Easy Row 2 ROUNDS 7 Banded Pull Aparts 7 Banded Face Pulls 7 Banded Straight-Arm Pulldowns 5 Scap Push Ups 5 Push Ups 2 ROUNDS 5 Burpees […]

WARM UP 2:00 Row 2 ROUNDS 10 Banded Pull Aparts 8 Scap Pull Ups 8 Push-Ups 10 Dynamic Squat Stretches 10 Alternating Samson Lunges 2 ROUNDS 5 Empty-Bar Bench Press […]