WARM-UP 1) Weighted Bird Dogs, 10 R/L w/2s pause 2) Hamstring Plate Curls, 10 R/L 3) Single Leg PVC Pipe Hip Hinge, 10 R/L 4) Hamstring...

WARM-UP 1) Hollow Body hold with Lat Pull Down, 10 reps w/3s pause 2) Ring Dip Support Hold, 10s + Deep Dip Hold, 10s – 3X’s 3) Negative...

WARM-UP 1) Side Plank, 10s On/5s Off – 3X’s R/L 2) Superman’s, 10 reps w/3s pause & hold 3) Barbell Front Squat Warm-Up (5 reps each) -...

WARM-UP 1) Low Bear w/Alternating Reach, 10 reps R/L 2) Hollow Body hold, 10s + 5 Hollow Rocks – 2X’s 3) Kipping on the Rings, 5 minutes...

WARM-UP 1) Snatch Foot Work: 10 reps to power + 10 reps to full squat 2) Snatch Bar Warm-Up (5 reps each) - Hip Snatch Jump, NO Shrug -...

WARM-UP 1) Barbell Dead Bug, 10 reps X2 sets 2) Barbell Glute Bridge, 10 reps w/3s pause at top 3) Singled-Leg RDL’s, 5 reps R/L 4)...

WARM-UP 1) Tall Plank Series: Shoulder Touch, Wallet Touch, Plank to Pillar 2) Scap Pull-Up’s, 10 reps 3) One-Arm Hang, 5s hold, switch...

WARM-UP 1) Starfish Side Plank, 10s On/5s Off – 3X’s R/L 2) Barbell Front Squat & Clean Warm-Up (5 reps each) - Hip Clean Jump – NO Shrug...

WARM-UP 1) Plank w/Alternating Reach, 10 reps R/L – 2X’s 2) Kick to Handstand Practice, 5 minutes 3) D Ball Clean to Over the Shoulder...

WARM-UP 1) Bird Dog Variations, 5 reps for 3 sets 2) Superman Variations, 10 reps 3) Singled-Leg Balance: Reach & Touch, 5 reps R/L 4)...