https://www.youtube.com/watch?v=44fZ04P5JxU 12:00 of continuous movement 10 pcv/broomstick prime behind the neck press 5/5 thoracic twists 20 plank shoulder taps  10/10 single arm rows 10 alternating lunges 5/5 tipping birds  supersets 10/10 crossbody low to high

WARM UP: https://www.youtube.com/watch?v=ZqAZVIa08E8 3 rounds 8 pvc pass through 8 pvc twists  8/8 DB/KB/odd object strict high pull 8 kneeling strict press  :30 downward dog 8 alternating lunge to instep 8 air squats HOME GYM

WARM UP: https://www.youtube.com/watch?v=CUbOk1Zzng8 10:00 of continuous work 20 line jumps ( forward/side to side ) 5 slow push ups 5 perfect push ups 5 temp squats (3331) 5 air squats 5 jump squats 10 straight

WARM-UP: https://www.youtube.com/watch?v=MYdG9g2d_Bc 2 Rounds: 200m Run (:30 out/:30 back) 8 Burpee Broad Jump 15 Good Morning with Object 5 Part Hip HOME GYM: 7 Rounds For Time: 200m Run (:30 out/:30 back) 6 Clean and

WARM-UP: https://www.youtube.com/watch?v=RM4MgG0mFkg (9:00) 1:00 Start off with a few ankles and dynamic calf stretching in downward dog position 8:00 continuous movement 6/6 single arm strict high pull 6/6 single arm strict press 3 inch worms

WARM-UP: https://www.youtube.com/watch?v=6ASaJ8zSkpM 400m run (1:00 out/1:00 back) 1 Set of fence drills 3 rounds: 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats  20 front loaded lateral monster walks 15 Pelvic Raises