2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

10 Min EMOM:
Every Minute on The Minute
Min 1) Tempo Push-up (3:0:3:0) x 5-8 reps
Min 2) Air Squat x 10-15 + 15 sec hold

3 Rounds:
1) 1-arm SS Banded Row x 12 ea (RFE)
2) RFE Hinge Reach Hold x 20 sec each
3) 1/2 get-up x 6 each
4) Cuban Press x 20

10 Min AMRAP:
Perform this sequence for 10 minutes
1) Farmer March x 45 sec
2) Sprawl x 10
3) Reverse Lunge x 10 each

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

4 Rounds:
1) Reverse Lunge x 10 each
2) Lateral Squat Hold x 20 sec

3 Rounds:
1) Tempo Barehand Windmill (3:0:3:0) x 5 ea
2) Banded or BW Goodmorning x 15

3 Rounds:
1) Push-up + Renegade Row x 5-8 each
2) 1/2 kneeling Halo x 5 each direction
3) Base Stance Banded Rotation x 12

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

10 Min EMOM
Every Minute on The Minute
Min1) Tempo DB DL (3:0:3:0) x 5-8 reps
Min 2) Hollow Hang or Anchored Hold x 30s

12 Min EMOM
Every Minute on The Minute
1) RNT Split Squat x 10 each
2) Bodyweight Row (3:0:3:0) x 5-8
3) Bridge + Floor Press x 12
4) Hinge W + T x 12 each

10 Min AMRAP
Perform this sequence for 10 minutes
1) Goblet Side Step x 10 each
2) Ice Skater Hops x 10 each
3) Alternating Flags x 10 each
4) OAOL crunch x 10 each

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

10 Min EMOM
1) 3-stop DD-PP-PU (2/2/2) x 5-8
2) Goblet Squat x 10 + 15 sec hold

3 Round EMOM
Every Minute on The Minute
Min 1) Alternating bent over row x 8-12 each
Min 2) Offset 1-leg RDL x 6 each (2:0:2:0)
Min 3) 1/2 get-up x 6 each
Min 4) Overhead Carry 25 sec each

10 Min AMRAP
Perform this sequence for 10 minutes
1) Push-ups x 15
2) Cossack Squat x 10 each
3) Sprawl + Lateral Hop Overs x 10

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

4 Rounds:
1) Rev. Lunge x 10 each
2) Lateral Squat Hold x 20 sec
3) Sumo DL x 10

6 Round EMOM
Every Minute on The Minute
Min 1) Turkish Get-up x 1 each side
Min 2) Hollow Hold x 30-45 sec

8 Min Repeat:
Perform this sequence for 8 min:
1) Push-up + Renegade Row x 5-8 each
2) Split Stance Banded Rotations x 12 each
3) Box Jump or Tuck Jump x 10

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

10 Min EMOM
Every Minute on The Minute
Min 1) Suitcase DL (3:0:3:0) x 6-8 reps
Min 2) High/Mid/Low Hold x 5 sec hang x 2-3 reps each

12 Min EMOM
Every Minute on The Minute
Min 1) Goblet RNT Split Squat x 6-8 each
Min 2) Bodyweight Row 5-10 + 15 sec hold
Min 3) Bridge + Floor Press x 12
Min 4) Hinge W/T/Y x 15/10/5 each

10 Min Repeat:
Repeat the sequence for 10 min
1) 2:2 Squat + Broad Jump x 5
2) Plank Drags x 10ea
3) OAOL V-up x 10ea

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) Max Push-ups x 30 sec
2) Rest x 30 sec

5 Rounds:
1) DB Front Squat x 8 + Broad jump x 2
2) Rest 60 sec

3 Round EMOM:
Every Minute on The Minute
Min 1) Bridge alt. Floor Press x 10 each
Min 2) Loaded Split Squat x 10 each
Min 3) 1/2 kneeling DB OH Press x 5-8 each
Min 4) Crab Bridge Pulse x 10-15

10 Min Repeat
Perform this sequence for 10 min
1) Flutter Kicks x 50
2) Bridge March x 50
3) Lateral hops x 50

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) DB Swing x 10-15
2) Rest 60 s

4 Round E2MOM
Every 2 Minutes Perform:
1) TGU x 2 each side

3 Round EMOM:
Every Minute on The Minute
Min 1) Bodyweight Row x 10-15 (slow)
Min 2) High Low Carry x 25 sec each
Min 3) Hollow Hold x 45-60 sec
Min 4) Cossack Squat x 8-12 each

8 Min Repeat:
Perform this sequence for 8 minutes:
1) Down Dog + Push-Up x 12
2) Offset Airplane Row x 8 each
3) DB Hip Lift x 20

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) Pull ups x 5-12 (use band if can't get 5)
2) Rest 60

5 Rounds:
1) DL Complex (2-Leg/R/L) x 5 each
2) Vertical Jump x 2
3) Rest 60 sec

3 Round EMOM:
Every Minute on The Minute
Min 1) Alt. Rev. Lunge x 8-12ea
Min 2) Renegade Row x 6-10ea
Min 3) Hinge Scaption x 15-20

10 Minute REPEAT
Perform this sequence for 10 minutes:
1) Burpees x 12
2) OAOL V-up x 12ea
3) Kick Through x 12ea

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) Max Push-ups x 35 sec
2) Rest x 25 sec

5 Rounds:
1) DB Front Squat x 8 + 2:1 Broad jump x 1 ea
2) Rest 60 s

4 Round EMOM:
Every Minute on The Minute
Min 1) Bridge alt. Floor Press x 10 each
Min 2) Goblet Side Lunge x 8 each
Min 3) Split Stance DB OH Press x 6-8 each

10 Min Repeat:
Perform this sequence for 10 min:
1) Hanging Knee Tucks x 10
2) Crab Bridge Reach x 10 each
3) Goodmornings x 20

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) DB Swing x 10-15 (increase weight/height)
2) Rest 60 s

5 Round E2MOM
Every 2 Minutes:
1) Turkish Get-up x 2-3 each side
2) 60s rest

4 Round EMOM:
Every Minute on the Minute
1) Knee Tuck BW Row x 5-7 ea (slow)
2) Bench Dips x 10-15
3) 1-leg Bench Hip Lift x 10 each

10 Min REPEAT:
Perform the sequence for 10 min
1) SB / MB Pass x 12
2) Base Banded Rotations x 12 ea
3) 1-arm Thruster x 6 each

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) Pull-ups x 5-15
2) Rest x 60s

5 Rounds:
1) DB Deadlift (2/R/L) x 5
2) 1-leg vert. Jump x 2 each
3) Rest 60 sec

4 Round EMOM:
Every Minute on the Minute
Min 1) Offset rev Lunge x 10 each
Min 2) Alt. Bent Over Row x 10 each
Min 3) 1-leg Airplane Scaption x 8 each

10 Min REPEAT:
Perform the sequence for 10 min
1) Log Rolls x 5
2) Sprawl + Hop Over x 5ea
3) DB Drags x 10ea

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Round EMOM:
Every Minute on the Minute
1) Plyo Push-ups x 5
*Rest for the remainder of the minute

5 Rounds:
1) Max Push-ups x 40s
2) Rest x 20s

5 Rounds E2MOM:
Perform 1 round of the sequence below every 2 min
1) DB FR Squat x 5
2) Split Squat x 5ea
3) Split Jump x 3ea

12 Min EMOM:
Min 1) SL Bridge + Alt. Floor press x 5ea / leg
Min 2) Cossack Squat x 6ea then Skater Hop x 6ea
Min 3) Strict Press x 2 then Push Press x 6 on both sides

5 Rounds: 30 sec each
1) Max Burpees
2) Sprawl + Hop Over
3) Hollow Rock
4) Rest!

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) DB OH Swing x 8-12
2) Rest 60s

6 Round E2MOM
Every 2 Minutes Perform:
1) TGU + Windmill x 2 each side

4 Round EMOM:
Every Minute on The Minute
Min 1) SA BW Row x 6-10ea
Min 2) Narrow Grip Push-up x 10-20
Min 3) Air Squat x 15-30

10 Min REPEAT
Perform the sequence for 10 minutes
1) Hanging Knee Tucks x 12
2) Box Jumps x 12
3) Bear Crawl x 12 steps fwd/back

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) Pull ups x 5-12 (use band if can't get 5)
2) Rest 60

5 Rounds:
1) DB Hang Power Clean x 5
2) 1-leg DB Deadlift (R/L) x 5 each
3) 1-leg Broad Jump x 1 each
4) Rest 60 sec

6 Round EMOM:
Every Minute on The Minute
Min 1) OAOL V-up x 5-8 each + Alt Superman Lift Off x 5-8 each
Min 2) renegade Row x 5-8 each side

10 Minute REPEAT
Perform this sequence for 10 minutes:
1) DB Hip Lift x 15
2) Down Dog + Flag x 10 (5 each side)
3) DB Drag x 5 each

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

6 Round EMOM:
1) Plyo Push-ups x 5
*Rest for the remainder of the minute

5 Rounds:
1) Max Push-ups x 45s
2) Rest x 15s

6 Rounds E2MOM:
Perform 1 round of the sequence every 2 min
1) DB FR Squat x 5
2) Split Squat x 5ea
3) Split Jump x 3ea

12 Min EMOM:
Min 1) OAOL Bridge + Floor press x 10ea
Min 2) Side Lunge x 6ea then Skater Hop x 6ea
Min 3) Strict Press x 3 then Push Press x 5 reps on each side

5 Rounds:
1) Burpees + Hop Over x 45s
2) Hollow Rock x 45s
3) Rest x 30s

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

6 Rounds:
1) DB OH Swing x 8-12
2) Rest 60s

6 Rounds E2MOM
Every 2 Minutes Perform:
1) TGU + Windmill x 2 each side

4 Round EMOM:
Every Minute on The Minute
Min 1) Airplane + Row x 4-8ea
Min 2) Push-up + Flag x 4-8ea
Min 3) Air Squat x 10-15 to Jump Squat x 3-5

10 Min REPEAT:
Perform the sequence for 10 min
1) OAOL V-up x 12ea
2) Crab Bridge Reach x 12ea
3) Goblet Side Shuffle x 12ea

2 ROUNDS: 30 SEC EACH

1) Down Dog

2) Prone T + Y

3) Hammy Squats

4) Reverse Lunge + Reach (Alt.) 

5) Side Bridge 

6) Bear Hold

7) Crab Bridge Hold

3 ROUNDS:

1) Miniband Side Step 10 steps each side

2) Miniband Air Squat x 6 reps

GUIDED WARM-UP VIDEO

5 Rounds:
1) Pull ups x 5-15 (use band if can't get 5)
2) Rest 60

5 Rounds:
1) DB Hang Power Clean x 5
2) 1-leg DB Deadlift (R/L) x 5 each
3) 1-leg Box Jump x 1 each
4) Rest 60 sec

4 Round EMOM
Every Minute on the Minute
Min 1) Split Stance Halo x 3-5 each
MIN 2) Alt Bent Over Row x 5-8 each
Min 3) DB Flag x 5-10 each side

10 Min REPEAT
Repeat the sequence for 10 minutes
1) air squat x 20
2) Yoga Push-up x 10
3) 1/2 get-up x 5 each