WARM UP Shoulder Mobility 2 rounds: 100m jog 5 jumping pull w/ negative control 8 Explosive PVC Good Morning 5L/R DB PP S/S 5 sets 3 push...

Warm Up Coach Stretch T-Spine Mob. 3 RFT 6 Cal Row/Ski 6 Hollow Swings 5 Sumo inch worm push up 6 Glute Bridges Skill / Strength 5x5 Back...

WARM UP Coach Stretch 3 RDS 10 PVC Good Morning 10 Dead Bugs 10 Hollow Rocks 10-15s Supinated Bar Hang 30s DUs / SUs Skill / Strength 5...

WARM UP Coach Stretch 3 RDS 6 dead bugs 5 dive bomber push up 6 Alt v-ups 5 ring rows Skill / Strength 4 RFQ 60s Weighted plank hold 10...

WARM UP Coach Stretch T-spine Mob. 3 RDS 8 bird dogs 6 ring row / ring pull up 4 kang squat 2 Wall walks Skill / Strength 5 Sets 6...

WARM UP Coach Stretch Chest/Shoulders 3 RDS 100m run 6 scap pull ups + 4 hollow swings 5 cobra burpees 4 scorpions Skill / Strength...

WARM UP Coach Stretch Lats and Shoulders 3 RDS 20s Bike/Row 10s Supinated Grip Dead Hang 6 Scorpions 6 Bird Dogs Skill / Strength 4 SETS...

WARM UP Coach Stretch Hamstrings 3 RDS 5 Barbell Good Mornings 5 Goblet Squats 6 Box Step Ups 5 Yoga Push-Ups Skill / Strength 4 SETS 6...

WARM UP Coach Stretch Hip Mob. 3 RDS 10 Hollow Rocks 8 Air Squats 6 Hollow Swings 4 Burpee Jacks Skill / Strength 4 RFQ 60s Plank Hold 20...

WARM UP Coach Stretch Shoulder Mob 3 RDS 20 DUs 2 wall walks 5 yoga push-ups 5 scap pull-ups + 5 hollow swings Skill / Strength 5 SETS...

WARM UP Coach Stretch OHS / Ankle Mobility 3 RDS 6 Scorpions 6 Alt. Cossack Squat 5 Inch worm to Push-Ups 100m Run Skill / Strength 5...

WARM UP Coach Stretch Squat Mob 3 RDS 5 Med Ball Cleans 6 Hollow Swings 4 DB Push Press 5 Good Mornings Skill / Strength 4 Sets 1 Clean...

WARM UP Coach Stretch Hips and Shoulders 3 RDS 5 Box Step Ups 6 Alt Cossack squats 6 Diamond Push-Ups 5 Scap Pull-Ups Skill / Strength 5...

WARM UP Coach Stretch 3 RDS 20s Row 5 Barbell Good Mornings 5 Hanging Knee Raises 4 Cossack Squats Skill / Strength 4 RFQ 4 Wall Walks 8...

WARM UP Coach Stretch Lat Stretch 3 RDS 6 Kang Squats 4 Burpee Broad Jumps 6 Box Step Ups 4 Scorpions Skill / Strength 3x5 per side Front...

WARM UP Coach Stretch Chest and Shoulder 3 RDS 6 Superman 5 Scap Pull Ups 6 Hollow Swings 2 Wall Walks Skill / Strength 4 Sets 5/arm DB...

WARM UP Coach Stretch Hips and Hammies 3 RDS 6 Dead Bugs 5 Straight Leg KB Deadlift 5 Yoga Push Ups 20s Bike Skill / Strength 8-6-5-5-3...

WARM UP Coach Stretch Lat Stretch 3 RDS 6 Dead Bugs 5 Hollow Rocks 6 med ball cleans 5 Burpees Skill / Strength Pull Up Strength Spend...

WARM UP Coach Stretch Hamstrings and Hips 3 RDS 4 vertical to broad jump 6 Barbell Good Morning 5 R. KB Swings 5 Prisoner Air Squats...

WARM UP Coach Stretch Foam Roll Quads 3 RDS 6 Bird Dogs 5 Lunge w/ Thoracis Twist 6 Scap Pull Ups 100m Run Skill / Strength 4 Sets 5 per...