00:40

T Spine Mobs: Seated

00:22

Sumo Squat: BW

00:45

Rowing Drills: 1/2 Slide Pause

00:29

Rowing Drills: Top Quarter

00:49

Rowing Drills: Feet-out

00:31

Get up: 1/2 (BW)

00:29

Dying Bug: Truck Drivers (DB)

00:32

Dying Bug: Truck Driver (Plate)

00:30

Ankle Mobs: Standing

00:23

W-Pulldowns: 1/2K (Bands)

00:24

X-pulldowns: 1/2K (Bands)

00:27

Chin ups: Assisted (Banded Bar)

00:25

Suspension: Holds (TRX)

00:25

Suspension: Holds (Rack)

00:25

Erg Planks: Hands on Head Swings

00:21

Erg Planks: Hands on Head Holds

00:27

Erg Planks: BW Swings

00:24

Erg Planks: BW Holds

00:30

Erg Planks: Stick Swings

00:34

Erg Planks: Stick Holds

00:21

Erg Planks: Hands Overhead Holds

00:27

Erg Planks: Hands Overhead Swings

00:32

Chin up: Weighted Belt

00:23

Chin up: Weighted Vest

00:23

Chin up: Weighted DB

00:23

Chin up: Weighted KB

00:30

TRX Rows: Weighted (Plate)

00:24

TRX Rows: Weighted (Vest)

00:37

3D Hangs

00:22

Hollow Hangs

00:41

Y,T,W,L's: Weighted

00:42

Y,T,W,L's

00:32

TRX Rows: Single Arm

00:22

MB Slam: Deadball

00:22

MB Chest Pass: Deadball

00:38

3 Way Quad: 1 Arm Spiderwebs

00:28

Forward Lunge w/ Rotation

00:23

Reverse Lunge w/ Rotation: Moving

00:28

Reverse Lunge w/ Rotation: In Place

00:21

Step ups: Explosive Lateral

00:23

Step ups: Explosive

00:28

MB Chop & Lift: Dynamic

00:26

MB Chop & Lift: Speed

00:24

MB Chop & Lift: Standing

00:29

MB Chop & Lift: 1/2K

00:35

DB Chop & Lift: Dynamic

00:30

DB Chop & Lift: Speed

00:26

DB Chop & Lift: Standing

00:33

DB Chop & Lift: 1/2K

00:33

Banded Lift: Dynamic

00:33

Banded Lift: Speed

00:29

Banded Lift: Standing

00:32

Banded Lift: 1/2K

00:34

Banded Chop: Speed

00:37

Banded Chop: Standing

00:45

Banded Chop: 1/2K

00:30

Toe Touches

00:33

RFESS:Archer

00:32

Box Quad: Archer

00:30

RFESS:Lateral Side Bend