Warm up 3 rounds 10 db bicep curls (very light) 20 glute bridges (from floor) 3 rounds 10 db bent over flys 20 supermans 3 rounds 3...

Warm up 3 rounds 10 db tricep kickbacks (very light) 20 m duck walk 3 rounds 10 db flys 20 m toe walk 3 rounds 3 inchworms 20 m soldier...

Congrats to the class of 2023 & any other class who happens upon this in the future. As you move into the next phase of your life, you...

Warm up 3 rounds 10 m duck walks 10 m toe walks 3 rounds 10 m side lunge 10 m soldier kick s 3 rounds :20 dead hang :20 leg swings (each...

Warm up 3 rounds :30 on :10 rest Scorpion stretch Ab roll Tuck and roll Windmills (from floor) Spider-Man lunge Workout 3:00 max reps or...

Warm up 3 rounds :25 duck walks :25 toe walks 3 rounds :25 side lunges :25 1 soilder kick + 1 back lunge 3 rounds :25 leg swings :25 leg...

Warm up 3 rounds :25 straight arm lat pull downs :25 shoulder pass through w/pvc pipe 3 rounds :25 inchworms :25 db front raises (light)...

warm up 3 rounds (4:00) :25 bird dog :25 glute bridge :25 tuck and roll (straddle) 3 rounds (4:00) :25 lateral band walk :25 lateral band...

Warm up 1:00 underhand row or ski (light intensity) 3 rounds 10 m toe walks 10 m duck walks 1:00 underhand row or ski (bike, treadmill...

Gloves or wraps recommended, big pull day Warm up 3 rounds 10 side lunges (5 on each side) 5 straight arm lat pulldown (4-count on the...

warm up 3 rounds (4:00) :25 bird dog :25 glute bridge :25 tuck and roll (straddle) 3 rounds (4:00) :25 lateral band walk :25 lateral band...

Warm up 1:00 row (bike, treadmill variation low intensity) 3 rounds 10 m toe walks 10 m duck walks 1:00 row (bike, treadmill variation...

A suspect has been arrested in connection with the murder of Lauren Heike, an Arizona woman killed during a solo hike, police said. A man...

Gloves or wraps recommended, big pull day Warm up 3 rounds 10 hamstring scoops (5 on each side) 10 straight arm lat pulldown {3:00} 3...

Warm up 5 rounds 15 Leg curls (start light, increase weight in light increments) 15 good mornings (2 body weight, 3 light db stiff leg...

Warm up 3 rounds 20 m duck walk 20 m toe walks 3 rounds 10 m side lunge 10 m soldier kicks 3 rounds 50 m sled push (light) 50 m sled pull...

Workout Index Warm Up 3 rounds :25 glute bridge (from floor) :25 windmill (from floor) (3:00) 3 rounds :25 Bird dogs :25 Tuck and roll...

Warm up :30 - duck walk :30 - sled push :30 - toe walk :30 - sled push :30 - high plank :30 - db flys (light) :30 - high plank :30 - db...

Warm up :30 - duck walk :30 - toe walk :30 - side to side lunge :30 - soldier kicks :30 - hamstring curl :30 - inchworm to squat :30 -...

Warm up :30 - Good mornings (arms across chest) :30 - supermans (slow) :30 - Good mornings (arms wide) :30 - inchworm :30 - db bent over...