Warm ups

2x
|1 min cardio
8-10 Alt DB renegade rows w/ rotation L then R
5 table top hip cars L + R
15 Banded clamshells L + R

This warmup is more focused on warming up back side of the body.

This month's pull focused warm up encourages rotation and mobility of the joints. Start with cardio to get the heart rate up and blood pumping, then a light renegade row with rotation to feel the pull of the back and back of the shoulders as well as some core. Knees down is a good modification for this one. Hip CARS should be slow and deliberate followed bu mini band clamshells to activate the glutes

Warm-up 2
2x
1 min cardio
5 table top Shoulder CARS L + R
8-10 Light Single arm landmine presses L + R
10-15 Ankle banded goblet squats

This warmup is more focused on warming up front side of the body

This month's push will do a great job of both activating muscles but also encouraging mobility at the joint. Start with cardio to get warm and then deliberate shoulder cars - use a wall if needed to help be more deliberate with the range of motion. Light landmine presses can be a push press or a strict press but focus is on them being light and activating. Place miniband around ankle for this warmup set of goblet squats trying to focus on flat feet and tension throughout the movement