Warm up 3 rounds 5 pvc shoulder pass throughs 10 band pull aparts 3 rounds 12 pvc wide arm behind the head shoulder press 12 banded chest...

note: alternate between two exercises starting with the lowest number, and work your way up to the highest. For example: 1, 2, 3, 4, 5,...

Warm up 3 rounds 10 side lunges 10 soldier kicks 3 rounds 4 spiderman lunges 12 body weight squats 3 rounds 12 leg curls (light to...

Warm up 3 rounds 10 m side lunges 10 m toe walks 10 m duck walks 3 rounds 40 glute bridges (from floor) 10 soldier kicks 10 squat to knee...

Warm up 5 rounds 10 straight arm lat pull downs (light/warm up weight) 4 shoulder pass throughs with pvc pipe 10 superman 5 rounds 10 DB...

Warm up 5:00 Round Robin 10 side lunges 10 soldier kicks 10 m duck walks 10 m toe walk 5:00 Round Robin 4 inch worms 4 spiderman lunge 4...

Warm up 3 rounds 20 Glute bridge (from the floor) 10 windmills (from the floor) 3 rounds 10 knee rotations (left leg) 10 knee rotations...

Alternating Tabata - alternate between 2 exercises. :20 on exercise #1, rest :10 seconds, :20 on exercise #2, rest :10 (total of 8...

warm up 8 rounds 12 leg curls (start very light, increase weight every 2 sets) 20 glute bridges from floor 8 rounds 12 extensions (start...

Warm up 3 rounds 10 m side lunge 10 m duck walk 10 m toe walk 3 rounds 40 glute bridges 10 db pullover 10 windmills 3 rounds 4 inchworms...

Warm up 3 rounds 4 should passes 8 hamstring scoops :20 pvc back stretch 3 rounds 10 birddogs 10 straight arm lat pulldowns :20 cobra...

warm up 3 rounds 25 m sled push 25 m sled pull 10 m side lunge 3 rounds 25 m lateral sled pull 25 m lateral sled pull 5 inchworms 3...

Warm up 8 rounds 12 leg curls (start with light weight and increase weight every 2 sets) 12 good mornings (start with body weight and...

Warm up 3 rounds 5 shoulder passes with pvc pipe 10 inchworm 10 windmills 3 rounds :30 assault bike :30 inchworm 3 rounds :30 row :30...

3 Rounds 10 m duck walk 10 m toe walk {1:30} 2:00 row 3 Rounds 10 m lunge w/ twist 10 m solider kicks {7:00} 1:00 assault bike 3 Rounds 4...