Warm Up 7:00 Flow 0:00–2:00 Easy Jump Rope or Bike 2:00–7:00 3 Rounds 10 Banded Pass Throughs 10 Banded Good Mornings 10 Alternating V-Ups 5 Up Downs + Lateral Jump […]

Warm Up 8:00 Flow 0:00–2:00 Easy Machine 2:00–4:00 2 Rounds 10 Banded Pass Throughs 10 PVC Muscle Snatch 10 Air Squats 4:00–8:00 2 Rounds 4 Hang Power Snatches (light) 4 […]

Warm Up 10:00 Flow 0:00–2:00 Easy Row or Bike 2:00–5:00 2 Rounds 10 Glute Bridges 10 Deadbugs 5 Tempo Banded Good Mornings (3-second down, stand) 5:00–10:00 3 Rounds 3 Lunge […]

Warm Up 10:00 Flow 0:00–3:00 Easy Bike 3:00–5:00 2 Rounds 10 Step Back Lunges 10 Roll and Reach 3 Inchworms 5:00–10:00 3 Rounds 20-second Moderate Bike 10ft Dumbbell Farmer Carry […]

Warm Up 7:00 Gymnastics Flow 0:00–4:00 2-3 Rounds 10 Banded Pass Throughs 10 Banded Pull Aparts 10-second Deadhang 10 Alternating V-Ups 20 Single Unders 4:00–7:00 2 Rounds 10 Double Unders […]

Warm Up 9:00 Flow 0:00–5:00 2-3 Rounds 30-second Row (easy)10 Glute Bridges 5 Tempo Air Squats (3 seconds down) 6 Banded Good Mornings 5:00–9:00 2-3 Rounds 10 Deadbugs 5 Tempo […]

Warm Up 8:00 Flow 0:00–2:00 Easy Run 2:00–4:00 2 Rounds 5 Roll and Reach 3 Inchworms 5PVC Deadlift 5 Hang Power Clean 5 Strict Press 4:00–8:00 3 Rounds 3 Empty […]

Warm Up 10:00 Flow 0:00–2:00 Easy Machine 2:00–5:00 2 Rounds 10 Sit Ups 5 Dynamic Squat Stretches 2 Inchworms + Double Push Up 5 PVC Muscle Snatch 5 PVC Snatch […]

Warm Up 10:00 Flow 0:00–2:00 Easy Run or Jump Rope 2:00–5:00 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Scap Push-Ups 10 Walking Lunge Steps 5:00–10:00 3 Rounds 5 […]

Warm Up 7:00 Flow 0:00–2:00 Easy Bike or Row 2:00–4:00 2 Rounds 4 Lunge Matrix (each side) 8 Banded Good Mornings 8 Single Dumbbell Suitcase Deadlifts (each/light) 4:00–7:00 2 Rounds […]