Warm up 2 rounds :25 good mornings :25 hamstrings scoops :25 duck walks :25 toe walks :25 inchworm :25 superman :25 stationary spiderman...

10:00 bike(available cardio machine) Workout 5 rounds 12 Leg Curls 12 DB stiff leg deadlifts (very light) 5 rounds 12 DB Sumo Squats 12...

Warm up 10:00 stairmaster (available cardio machine) Workout 4 rounds 12 chest machine flys (db flys from bench modification) 12 dumbbell...

Warm up 2:30 Amrap 5 shoulder pass throughs w/ pvc pipe 10 wide grip behind the head press w/ pvc pipe 10 arm circles (no pvc pipe) 2:30...

Warm up 3 rounds :25 bird dog :25 plank 3 rounds :25 roll & reach :25 pvc pipe good mornings 3 rounds :25 lateral band walk :25 inchworm...

Build strength, stamina, dexterity and character Warm up 3 rounds :25 bird dog :25 plank 3 rounds :25 roll & reach :25 pvc pipe good...

3 rounds :25 pvc pipe shoulder pass through :25 pvc pipe good mornings 3 rounds :25 froggers :25 squat to hip rotation 3 rounds 250 m row...

warm up 3 rounds :25 straight arm lat pull-down (light) :25 pvc pipe shoulder passes 3 rounds :25 Supermans :25 bird dogs 3 rounds :25 db...

warm up 3 rounds :25 lateral band walk :25 good mornings 3 rounds :25 banded lying jacks on bench :25 squat w/glute activation 3 rounds...

warm up 3 rounds :25 shoulder passes :25 alternating chest stretch on wall 3 rounds :25 chest flys on bench (light) :25 bent over flys 3...

Upper body/core workout design moderate to moderate/light weight Warm up 3 rounds :20 shoulder passes :20 pvc behind the head press 3...

Warm Up 3 rounds 10 m side lunge 10 m duck walk 10 m toe walk 3 rounds 4 inchworms 4 spiderman lunge 8 soldier kicks 3 rounds 20 DB press...

Warm up 5 rounds 10 straight arm lat pull downs (light/warm up weight ) 4 shoulder pass throughs with pvc pipe 10 superman 5 rounds 10 DB...

When people think of the term 'self defense' they think of a creepy man trying to take a young teenaged girl. This is sometimes the case....

Warm up 3 rounds :25 side lunges :25 bent over flys (very light) 3 rounds :25 Superman :25 db pullovers (very light) 3 rounds :25 sea...

Ensuring Safety at the Super Bowl: A Game Plan for Fans As millions of fans gear up for the excitement of the Super Bowl, it's crucial to...

The Tarrant County Criminal District Attorney's Office has confirmed that 33-year-old Matthew Brent Osborn, a resident of Arlington,...

He held her at gun point for 8 hours until he was convinced that she was going to get back into a relationship with him. She then called...

Younger people live in a time where it's no big deal to give your information. Ayo Rosh Eniwaye works at a convenience store. Helena...

Michael Harrison, 20, told The Post he was manning the drive-thru last month when two masked men entered his downtown St. Louis location...