WARM UP Coach Stretch Hamstring and Hips 2 RDS 5 Scap Push Ups + 5 Yoga Push Ups 7 Air Squats 6 Glute Bridges 5 Scap Pull-Ups + 5 Hollow...

Warm up Stretch/ mobility 3 rounds 8 Tempo Squats 20 seconds handstand hold 8 Scapular Pull ups + 10 seconds dead hangs 8 Push Press w/...

WARM UP Coach Stretch Shoulders / Lats 3 RDS 10m Walking High knee Pulls 10m Bear Crawls 5 Scap Pull-Ups 5 Kip Swings Skill / Strength...

WARM UP Coach Stretch Hamstring Stretch 2 RDS instructor lead Burgener Snatch Warm-up Skill / Strength 4 Sets 6 Weighted Barbell Good...

WARM UP Coach Stretch Squat Mob 200m run -then- 2 RDS instructor lead Burgener Clean Warm-Up Skill / Strength 4 Sets 1 Clean Grip...

Warm Up Stretch/ Mobility 2 Rounds w/ empty barbell (or pvc pipe) 5 Snatch Grip High Pulls 5 Snatch Grip Behind-the-neck Push Press +...

WARM UP Coach Stretch Shoulder Mob 2 RDS 6 Yoga Push Up 4 Burpee Broad Jump 6 Box Jump Step Downs 30s Row/Bike Skill / Strength 8-6-5-5-3...

WARM UP Coach Stretch Hip and Thoracic Spine Mob 3 RDS 6 R. KB Swings 5 Goblet Squat 6 RDL 20 DUs/SUs Skill / Strength 5 Sets 6 Tempo...

Warm up Stretch/ mobility 3 Rounds w/ empty barbell 8 snatch-grip high pulls 8 muscle snatch 8 hang power cleans 8 front squats A. Snatch...

WARM UP Coach Stretch 200m Run 3 RDS 8 Dead Bugs 6 Inch Worm Push Ups 5/arm Half Kneeling KB Press 8 R KB Swings Skill / Strength 4 RFQ...

WARM UP Coach Stretch Shoulders / Lats 2 RDS 5 Kang Squat 6 Bird Dogs 5 Scap Pull-Ups 5/side Floor Lying Shoulder Sweeps Skill / Strength...

Warm Up Coach Stretch Hip Opener 300m Run -then- 3 RDS 6 Alt Lunges 6 Shoulder Taps + 4 Yoga Push Up 4 Alt. Scorpions 5 Glute Bridge w/ 3...

Friendly Reminder: Drop it to the beat at BOOT BEAT with Booty Instructor JEWILL, after Weightlifting Class. To get the most of this...

WARM UP Coach Stretch Lats and Quads 200m Run -then- 2 RDS 8 R. KB Swing 4L/R KB Arnold Press 6 Supermans 20 DU/30 SU Skill / Strength...

WARM UP Coach Stretch Hip and Hamstrings 3 RDS 5 Inchworms 10 Lunges 10 Deadbugs with 2 sec pause 10 Scap Pull Ups + 5 Kip Swings 5 Tempo...

Warm Up Stretch/ mobility 3 rounds with empty barbell 5 Muscle Snatch 5 overhead squats 5 hang power clean 5 split jerks A. Snatch (every...

WARM UP 3 ROUNDS 100m run 8 Alternating V-Ups 6 Bridge Rocks 8 Knees to Chest 4 Good Morning Skill / Strength 4 RFQ 6/arm Turkish Sit-ups...

WARM UP Coach Stretch Hamstring Stretch and Shoulder Mob. 3 RDS 4 Sumo Inch Worm to Push Up 6 Bird Dogs 4 L/R DB Shoulder Press 4 Burpee...

WARM UP Coach Stretch Foam Roll Quads 5 AMRAP 100m Run 8 Dead Bugs 6 V-Ups 6 Supermans 20 DUs / SUs Skill / Strength 5 Sets 6 Box Squats...

Warm up Stretch/ mobility 2 Rounds 8 medball cleans 4 l/r reverse lunges with twist 8 hang power snatch w/ empty barbell 4 split jerks w/...