PREHAB/WARM UP 3 rounds of: 1km Bike 10 Push up plus 6 Dumbbell Side Raises (2 seconds up, 2 seconds down) "CHALLENGE EQUALS CHANGE"...

PREHAB/WARM UP 2 rounds of: 400m X-Trainer 10 Banded Squats (2 seconds down, 1 second up. Push your knees out against the resistance of...

PREHAB/WARM UP 750m Row Then, 2 rounds of: 10-15 GHD Sit ups 10-15 Back Extensions 10 Scapular Pull ups 10 Scapular Push ups...

PREHAB/WARM UP 3 rounds of: 10 Single Arm Dumbbell Shoulder Press - each arm 10 Hanging Knee Raises 20 Banded Pull aparts 8 PVC Pass...

PREHAB/WARM UP 2 rounds of: 500m Bike 15 Kettle Bell Deadlifts 10 each arm - Single Arm dumbbell Shoulder Press STRENGTH Trap Bar...

PREHAB/WARM UP Start a clock for 8 minutes and work through rounds of: 10 Walking Lunge Steps (5 each leg) 10 Scap Pull ups 10 PVC pass...

PREHAB/WARM UP 750m Walk on a 7.5% incline OR Run Then, 3 sets of: 10 Banded External Rotations each arm 5 Push up to downward dog (hold...

PREHAB/WARM UP 2 rounds of: 500m Bike 8 each leg - Single leg RDL (light kettle bell) 10 each arm - Single Arm dumbbell Shoulder Press 12...

PREHAB/WARM UP 3 rounds of: 10 Cal Assault Bike 10 Banded Squats 30 second Squat Hold (at the bottom) **TESTING WEEK** STRENGTH Back...

PREHAB/WARM UP 500m Ski Erg Then, 3 sets of: 10 Single Arm Dumbbell Shoulder Press (each arm) 20 Banded Pull aparts "TESTING WEEK"...

PREHAB/WARM UP 2 rounds of: 10 Plank to Downward Dog (5 seconds at each end) 300m Ski Erg 10 Cossack Squats STRENGTH Back Squats - 4 sets...

PREHAB/WARM UP 3 rounds of: 500m Bike 8 Kettle Bell Deadlifts (kettle bell in each hand) 10 Banded external rotations 5 Roll Downs...

PREHAB/WARM UP 2 rounds of: 8 Split Stance Good Mornings (each leg) 30 Banded Pull Aparts :30 second Hang on pull up bar STRENGTH...

PREHAB/WARM UP 3 rounds of: 300m Row 10 Scapular Pull ups 10 Banded Behind the head Shoulder Press 5 Light pausing Back Squats (pause for...

PREHAB/WARM UP start a clock for 7 minutes and keep moving through: 300m Ski Erg 8 Plank to Push ups (make sure you do 1 push up at the...

PREHAB/WARM UP 3 rounds of: 10 Cossack Squats :30 Second Squat Hold 20 Banded Pull aparts STRENGTH Back Squats - 4 sets of 5-8 reps @ 70%...

PREHAB/WARM UP 3 rounds of: 500m Bike 8 Kettle Bell Deadlifts 15 Banded Pull Aparts 10 empty bar Good Mornings STRENGTH Deadlifts - 4...

PREHAB/WARM UP 3 rounds of: 300m Row 5 Push ups :30 second pec stretch (R) :30 second pec stretch (L) 10 Banded external rotations (R) 10...

PREHAB/WARM UP 3 rounds of: 5 Wall Roll downs 10 Kettle Bell Swings 10 External Rotations (each arm) 10 Banded Side Raises (each arm)...

PREHAB/WARM UP 3 rounds of: 8 Banded Squats 15 Banded Pull Aparts :30 second Squat Hold STRENGTH Back Squats - 4 sets of 5-8 reps @...