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 […]

WARM UP 2:00 Bike, Row, or Jog 3 SETS 10 Air Squats 8 Alt. Cossack Squats (4/side) 10 Alt. Reverse Lunges 8 Empty Barbell Front Squats 10 Alt. Elbow Punches […]

WARM UP 2:00 Easy Bike or Row AMRAP x 6 MIN 6 PVC Pass Throughs 6 Empty Bar Good Mornings 6 Empty Bar RDLs 6 Scap Push Ups 6 Air […]

WARM UP 2:00 Easy Row -into- 2 ROUNDS 30 Single Unders 10 Alt. Leg Swings 5 Inchworms -into- 2 ROUNDS 5 Empty Bar Deadlifts 5 Empty Bar Hang Muscle Cleans […]

WARM UP 2:00 Machine -into- 2 Rounds 10 Step Back Lunges 10 Glute Bridges 10 Sit Ups 5 Dynamic Squat Stretches 3 Broad Jumps -Then- 2 Rounds 5 Empty Bar […]

WARM UP 2:00 Easy Run or Machine Choice 2 ROUNDS 10 Alternating Leg Swings (each) 10 Air Squats 5 Inchworms 10 A-Skips (down and back) 10 Glute Bridges 1-2 ROUNDS […]