Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

Two sets of: Squat Rocks x 60 seconds Band Assisted Ankle Pulse x 45 seconds per side Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps Snatch [...]

Warmup, then: Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps A. Every 3 minutes, for 15 minutes (5 sets): Front Squat x 5 reps *Sets 1-3 – @ 70% of 1-RM Front Squat *Sets 4-5 – @ 75% of 1-RM Front Squat B. Skill Technique Primer Three [...]

CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps At the 7:00 mark, complete: Banded Good Mornings x 10 reps Reach Thrus x 5 reps Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 [...]

CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps At the 7:00 mark, complete: Banded Good Mornings x 10 reps Reach Thrus x 5 reps Two sets of: Row x 500 Meters @ light pace Kettlebell Swings x 15 reps Goblet Squats x 10 [...]

Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute Activation Warm-Up x 20 [...]

Two sets of: Pass Thrus in a Squat x 10 reps T-Spine Pulse on bench x 30 seconds At the 7:00 mark, complete: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps [...]

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 second pause at bottom x 2 reps *Sets 1-2 – 75% of 1-RM Front [...]

the 5:00 mark, complete: CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps At the 7:00 mark, complete: Inchworm + Scap Push-Up + Press-Up x 5 reps Ring-Rows x 15 reps At the 10:00 mark, complete: Two sets of: Row 250 Meters Burpees x [...]

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]