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) At the 10:00 [...]

At the 12:00 mark: Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Set 5 @ 85% *Sets 6 @ 90% B. Four sets of: [...]

At the 12:00 mark: Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Set 5 @ 85% *Sets 6 @ 90% B. Four sets of: [...]

Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest) Followed by. . . Every 15 seconds, for 60 seconds (4 sets) of complex: Cast Swing + Speed Swing x 1 rep Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Pop Swings [...]

*Dont forget tomorrow (Sat). @ 9:00am, a going away wod and potluck brunch for Chey Hudson! Be there! CrossOver Symmetry Reverse Flys x 10 reps Leg Reach x 10 per side Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps Dive Bomber Push-Ups x 5 reps Unweighted Reverse Lunges x [...]

Two sets of: Banded Pass Thrus in the Squat x 10 reps Leg Swings x 10 forward reps/10 backward reps per leg At the 10:00 mark: 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 OHS x 3 reps [...]

Glute activation warmup A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Sets 5-6 @ 85% B. Four sets of: Single Arm DB Press x 8 reps @ 2011 Rest 60 seconds Med-Ball Sit-Ups x 15 reps (use a weight that will allow [...]

Two sets of: Ring Swing x 5 reps Crossover Symmetry Reverse Flys x 10 reps (use a light band) Two sets of: Assault Bike x 30 seconds Deep Squat Progression x 3 reps Push-Ups x 10 reps A Every minute, on the minute, for 3 minutes: Cast Swing + Pop swing x 1 rep and [...]

Dynamic Mobility & Activation Straight Leg Iso Hold x 30 seconds Bird Dogs x 10 reps per side and then … Glute Activation Warm-Up 30 Seconds On Rack/30 Seconds Off Rack x 2 sets A. Four sets of: Cossack Squats x 14-20 reps Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds [...]