WARM-UP 1) Bird Dog Variations, 5 reps R/L with a 2s pause 2) Lateral Banded Glute Walks, 10 steps R/L – 2 sets 3) Barbell Front Squat...

WARM-UP 1) Barbell Clean & OH Press Warm-Up (5 reps each) - Strict Hip Clean High Pull + Hip Clean High Pull - Strict Hip Muscle Clean +...

WARM-UP 1) Speed Ladder, 3-5 minutes 2) Hollow Body, roll to Hollow Arch, 10s hold each X3 3) Handstand T-Spine Stretch 4) Weighted...

WARM-UP 1) Dead Bugs, 10s reps R/L 2) Barbell Hip Thrust, 10 reps w/3s pause 3) Tempo DL (5s down), 10 reps @ 50% of 1RM 4) High Glute...

WARM-UP 1) Hollow Body Rocks, 10 reps 2) Scap Pull-Up’s, 10 reps 3) Kipping Pull-Up Practice 4) Dynamic Running Warm-Up 5) Snatch Bar...

WARM-UP 1) Plank with Alternating Reach, 10 reps – 2 sets 2) Lateral Banded Glute Walks, 10 steps R/L – 2 sets 3) Barbell Back Squat...

WARM-UP 1) Barbell Clean & OH Press Warm-Up (5 reps each) - Clean Jump NO Shrug - Strict Hip Clean High Pull + Hip Clean High Pull -...

WARM-UP 1) Speed Ladder (single leg & jumping patterns), 3-5 minutes 2) Hollow Body to Hollow Arch, 10s hold each X3 3) Calf & Anterior...

WARM-UP 1) Side Plank with Hip Hike, 10s hold + 5 reps – 2X’s R/L 2) Single Leg Glute Bridge, 10 reps R/L w/3s pause 3) Tempo Sumo DL (5s...

WARM-UP 1) Skin the Cats in Rings, 5 reps slow w/pause 2) Kipping on Rings, 10 reps – 3X’s 3) Kipping Ring Pull-Up Practice, 5 reps –...