WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Barbell Dead bug, 10 reps R/L 4) Barbell Hip Thrust, 10 reps with 3s...

WARM-UP 1) Dynamic Upper Body Warm-Up (Straight Arm Jumping Jacks, Arm Circles, Tall Plank Variations, Walk Out with 2 Push-Ups) 2) Dead...

WARM-UP 1) Dynamic Running Warm-Up, 3-5 minutes 2) Med Ball Clean Progression 3) Clean Footwork 4) Clean Bar Warm-up STRENGTH: Hang Power...

PRE-CLASS Warm-Up Foam Roll (10 passes per area) Leg Swings (10 per leg) Arm Circles (10 per arm & each direction) Walk Outs (5 reps)...

WARM-UP 1) Agility Line Drills, 3-4 minutes 2) Glute Activation Series 3) Back Squat Bar Warm-Up, 5 reps each (Good Mornings, Cossack...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Hamstring Curls w/Plates, 15-20 reps 4) PVC Pipe Hip Hinge, 10 reps...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Side Plank Variations (hip hike, starfish, with reach) 4) Snatch...

WARM-UP 1) Pre-Class Warm-Up: Foam Roll (10 passes per area), Leg Swings, Arm Circles, Walk Outs 2) Dynamic Running Warm-Up 3) KB Pull...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Barbell Dead bug, 10 reps R/L 4) Barbell Hip Thrust, 10 reps with 3s...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) KB Pull Over with Glute Bridge 4) T-Spine Superman’s 5) KB Sumo...