Two sets of: Pass Thrus in a Squat x 10 reps T-Spine Pulse on bench x 30 seconds At the 7:00 mark, complete: 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 Close Grip Overhead Squats x 3 reps [...]

Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 second pause at bottom x 2 reps *Sets 1-2 – 75% of 1-RM Front [...]

the 5:00 mark, complete: CrossOver Symmetry Banded Rows x 10 reps CrossOver Symmetry Reverse Flys x 10 reps CrossOver Symmetry Pull-Downs x 10 reps At the 7:00 mark, complete: Inchworm + Scap Push-Up + Press-Up x 5 reps Ring-Rows x 15 reps At the 10:00 mark, complete: Two sets of: Row 250 Meters Burpees x [...]

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) followed by… Glute [...]

Two sets of: T-Spine Pulse on bench x 30 seconds Rest 30 seconds At the 7:00 mark, complete: 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 Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps [...]

Mobilize, then: Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 second pause at bottom x 2 reps *Sets 1-2 @ 70% of 1-RM Front Squat *Sets 3-4 @ 75% [...]

A. Three sets, not for time, of: Rope Climb x 2 ascents Handstand Walk x 10-15 meters L-Sit Hold x 45 seconds (accumulate the time if you need to) B. Four sets for max reps of: 30 seconds of Power Snatch @ 50% of 1-RM Snatch Rest 90 seconds Note the weight used and the [...]

CrossOver Symmetry Reverse Flys x 10 reps (use a light band) Leg Reach x 10 per side Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps At the 12:00 mark: Dive Bomber Push-Ups x 5 reps Unweighted Reverse Lunges x 10 reps each leg A. Take 10-12 minutes to build [...]

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 [...]