A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

With a band securely anchored grab the band with both hands and slowly descend into a pushup and try to explode up. Perform as many reps as possible.

With the same anchored band from “Band anchored pushups” place the band across your chest and lower yourself quickly to the ground and press upward with enough force to lift your hands off of the ground. Perform as many reps as possible.

With a lighter resistance band place across your back and hold firmly with both hands and then perform as many pushups as possible.

With an anchored band pull your arms down to your sides, and then with straight arms pull down. 10x/exercise

With a wide overhand grip extend all the way down and back up, bringing your chin to the bar. Anything less is cheating. As many as possible. AMRAP 3X

With a landmine setup bend over grab the bar and pull the weight to your chest. 10 reps, 8 reps, 6 reps with increasing weight.

Press overhead bring down and then bring your elbows together while maintaining a 90 degree angle and then back up. Then alternate one arm at a time bringing down and completely rotating in, then press back up. 10x,8x,6x