Mobilize, then.... 2 sets of: :30 side plank (each side) 10 single leg hip bridges (each leg) 10 scap pull-ups (slow/good squeeze at top) A.) E 2 for 12 (6 sets) 2 Power cleans + 2 front squats + 1 jerk * build to heavy* B.) 3 sets of: 15/12 cal bike 10 T2B 10 [...]

Mobilize, then: A.) strict press- build to 1rm then: 3x4 @ 70% of above max B.) 3x16 lunges w/barbell in front rack * can be walking or step back, go heavy and challenge yourself C.) 4x 1,000 m row 2:30 min rest between * goal is to be consistent with all 4 efforts, so roughly [...]

Mobilize, then: Bar muscle up density test: :90 sec of bar MU 1 min rest :60 sec of bar MU 1 min rest :30 sec of bar MU A.) 15 min Build to a perfect form 1rm deadlift B.) 3 rounds for time: 400 m run 12 T2B 8 split jumps alternating (4 per leg) [...]

Mobilize, then... 2 sets of: 5 inchworms 10 t2b 15 cal bike A.) 15 min to build to a 1rm front squat B.) 5x3 weighted pull-ups (strict) C.) death by wall-climbs! EMOM 1 wall climb first min 2 wall climb 2nd min 3 wall climb 3rd min And so on until you cannot complete the [...]

Mobilize, then: 2 sets of: 10 glute bridges 5 kick to handstand (freestanding) 5 straight leg raises (hanging from bar, slow/controlled) A.) every 2 for 12 1 power clean + 1 squat clean + 1 jerk B.) 3x3 clean pulls @ 105% of max clean C.) E 5 min for 20 min 20/15 cal row [...]