WARM-UP 1) Tabata Row or Bike (20s On/10s Off for 8 rounds) 2) Barbell Warm-Up (5 reps each) - Tempo OHS (5s to the bottom) - Press In...

WARM-UP 1) Tall Bird Dog’s, 10 reps R/L 2) Plate Hamstring Curls, 10 reps 3) Single Leg PVC Pipe Hip Hinge, 10 reps R/L 4) Hamstring Tack...

WARM-UP 1) Speed Ladder, 5-minutes 2) KB Halo, 10 reps 3) KB Bottom’s Up Press, 10 reps R/L 4) KB Pull-Over, 10 reps 5) T-Spine...

WARM-UP 1) Seated Banded PVC Pipe Pulls, 10 reps x 3 sets 2) Scap Pull-Ups, 10 reps 3) Negative Pull-Ups (5s to lower down), 5 reps 4)...

WARM-UP 1) Tall Plank Series, 5 reps each 2) T-Spine Superman’s 3) OHS Bar Warm-Up (5 reps) - Tempo Style OHS - Pause OHS - Press In...

WARM-UP 1) Barbell Pull-Over Series, 10 reps 2) Banded Pull-Apart’s, 10 reps 3) Barbell Jerk Warm-Up (5 reps each) - Strict OH Press -...

WARM-UP 1) Barbell Dead Bug, 10 reps R/L 2) Barbell Hip Thrust, 10 reps w/2s hold 3) Barbell Back Squat Warm-Up (5 reps) - Wide Stance...

WARM-UP 1) Crawling Warm-Up (5-minutes total) - Bear Crawl Variations (tall, forward/backward, lateral), 2-minutes - Crab Walk...

WARM-UP 1) Weighted Bird Dog w/2s Pause, 10 reps R/L 2) Hamstring Curls w/Plates, 10 reps 3) Bar Warm-Up (5 reps each) - Hip Clean Jump,...

WARM-UP 1) Dynamic Running Warm-Up (focus on jumping/landing exercises) 2) Light Weight Shoulder Series (2.5-5lb plate), 5 reps each 3)...