WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Hollow Body Hold, 10s x 3 sets 4) Banded Pull Apart Series 5)...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Footwork for Cleans 4) Star Fish Side Plank 5) Star Fish Back...

WARM-UP 1) 400m Run 2) Foam Roll (10 passes per area) 3) Fast Footwork Agility Line Patterns 4) Low Bears, 10 R/L 5) Hollow Body Holds 6)...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Alternating Bird Dogs, 10 reps R/L 4) Glute Bridge, 10 reps 5)...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) KB Pull Over, 10-15 reps x 2 sets 4) Superman Hold w/YTWA Scap...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Forward & Lateral Leg Swings (10-15 reps each) 4) PVC Pipe Arm...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Crawling Warm-Up (60ft for each of the following) - Tall Bear Crawl...

GENERAL WARM-UP 1) Jump rope 2 min 2) Foam Roll (10 passes per area) 3) Plank with Alternating Reach, 10 reps R/L 4) Banded Pull Apart...

DAY 1 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) Forward & Lateral Leg Swings (10-15 reps each) 4) Wall Bugs & Single...

WARM-UP 1) 400m Run or 500m Row 2) Foam Roll (10 passes per area) 3) KB Pull Over, 10-15 reps x 2 sets 4) Superman Hold w/YTWA Scap...