Warm up: 2nd Floor Run 10. Pass throughs 10. Dislocates per side 20 Pvc Lateral hops 10. Airsquats 5/side perfect stretches 2rds 5 Bar...

4 Sets 20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm) *Tempo is: 30X1 For Time 35 min 1000m Row -rest 1 minute- Max Bench...

Warm up: 15. Calorie Machine 10. Static Squat and Passthrus 10. Sotts Presses 10. IYTS 5/side Perfect Stretches Wrist Prep Barbell...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec Wall sit hold...

Warm up; 3rd Floor Run 10/side Tspine Stretch 10/side Alternating scorpion stretch 5/side Perfect stretch 10. IYTS Strength: Bench Press...

3 Sets 5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up) 20 Side Forearm Plank Lifts (10 each side) :30 Handstand Hold (wall...

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE 1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE 1...

Warm up: 10. Calorie Machine 20 90/90 Hip openers 10/side Alternating Deadbugs 10/side Alternating Bird dogs 10. Body Weight Glute...

Warm up: 2nd Floor Run 10. Pass throughs 10. Dislocates per side 20 Pvc Lateral hops 10. Airsquats 5/side perfect stretches Barbell Warm...

3 Sets 20 Tall Box Step Up 10 L Seated Dumbell Press + 10 Push Ups on Dumbbells :10 Dead Hang + 3 Strict Pull Up + :10 Dead Hang 2 Snatch...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec Wall sit hold...

Snatch Grip Pushpress Build to a tough but strong set of 5 Snatch Grip Push Press *Good confident position overhead Power Snatch Build to...

Warm up: 15. Calorie Machine 10. Static Squat and Passthrus 10. Sotts Presses 10. IYTS 5/side Perfect Stretches Wrist Prep Barbell...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec Wall sit hold...

Warm up: 15. Calorie Machine 10. Static Squat and Passthrus 10. Sotts Presses 10. IYTS 5/side Perfect Stretches Barbell Warmup: 2 sets 5...

5 Tall Jerk @4-5/10 RPE 5 Tall Jerk @4-5/10 RPE 5 Tall Jerk @4-5/10 RPE *Rest as needed between sets. **Light, focus on foot work and...

Warm up: 10. Calorie Machine 10. Superman Pass Thrus with PVC 10. PVC Kang Squats 10. IYTS 10/side Windmills 10. Slow Catcows 20...

Power Clean Build to a tough single Power Clean. *Only go for 1RM if feeling great. It feeling slow or not super strong just feel...

Warm up: 10. Calorie Machine 10. Superman Pass Thrus with PVC 10. IYTS 10/side Windmills 10. Slow Catcows 20 Plank Reaches Strength:...

Warm up: 1. Movement Prep/Activation 2-3 Sets 1:00 Ski OR Row (moderate) 10 Hanging Scap Retraction 5 Banded Strict Pull Up 10 Hand...