Warm Up 7:00 AMRAP 30-second Easy Bike 10 Glute Bridges 8 Single Dumbbell Suitcase Deadlifts (each) 8 Walking Lunges 4 Up Downs Workout Prep: 2 Sets 10ft Single DB Walking […]

Warm Up 7:00 AMRAP 30-second Easy Row 30-second Jump Rope 20 Mountain Climbers 8 Banded Pass Throughs 8 Half Kneeling Single Arm Dumbbell Press (each/light) 8 Step Back Lunges Workout […]

Warm Up Every 1:00 (9:00) Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light) Minute 2: 3 Jump to Pike + Arch Swing Minute 3: 5 Scap Circles (forward) […]

Warm Up 7:00 AMRAP 30-second Easy Bike 10 Cossack Squats 5 Tempo Air Squats (3 seconds down) 10 Deadbugs 6 Pike Push Ups Workout Prep: 2 Sets 3 Squat Cleans […]

Warm Up Every 1:00 (9:00) Minute 1: 1:00 Row Minute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able) Minute 3: 5 Scap Circles (forward) + 5 […]

Warm Up 7:00 AMRAP 30-second Easy Row 10 Glute Bridges 8 Suitcase Deadlifts (each) 8 Step Back Lunges 2 Inchworms + 2 Push Ups Workout Prep: 2 Sets 5/4 Calorie […]

Warm Up 6:00 AMRAP 30-second Jump Rope 10 Banded Pass Throughs 5 PVC Strict Press 5 PVC Muscle Snatch 5 PVC Overhead Squats 20-second Plank (elbows) Workout Prep: 3 Sets […]

Warm Up 8:00 AMRAP 30-second Easy Bike 4 Worlds Greatest Stretch (each) 5 Dynamic Squats Stretches 10 Banded Shoulder Press 5 Muscle Cleans + Strict Press (PVC–empty bar) Workout Prep: […]

Warm Up 6:00 AMRAP 30-second Easy Bike 4 Lunge Matrix (each) 10-second Squat Hold 5 Low Box Jumps 5 Hand Release Push Ups Workout Prep: 2 Sets 5/4 Calorie Bike […]

Warm Up 8:00 AMRAP 30-second Easy Air Bike 10 Banded Pull Aparts 10 Scap Pulls or Ring Rows 5 Hand Release Push Ups 10-second Hollow Hold –into– Teaching Focus Workout […]