Mobilize, then: Banded glute activation A. Every 90 seconds, for 18 minutes (12 sets): Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM If you aren’t able to set up for dead stop front squat then substitute with pause front squats (2 second pause at the bottom of the squat). B. [...]

Mobilize, then: A. Three rounds of: 400 Meter Run/500 Meter Row 10 Barbell Muscle Snatch 10 Barbell Overhead Squats Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. B. Two sets of: 45/33 [...]

Mobilize, then: A.) 5x3 weighted strict pull-ups B. Back Squat: * Set 1 – 5 reps @ 55% * Set 2 – 3 reps @ 65% * Set 3 – 1 rep @ 75% * Set 4 – 1 rep @ 85% * Set 5 – 1 rep @ 90% * Set 6 – 1 [...]

Mobilize, then: 3 sets: not for time 3 line bear crawl (controller, butt down) 15 kB swings :20 side plank each side A) emom 8 2-5 strict hspu B) for time: 30 cal ski erg 25 wall-balls 20 kB swings (Russian) 70/55 15 push-ups 10 deadlifts 225/155 5 rope climbs 10 deadlifts 15 pushups 20 [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walks (right) 30 Seconds Banded Lateral Walks (left) 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Second Banded Squats 30 Seconds Inchworm Walk A. Take 12-15 minutes to build up to a heavy Dead Stop Front Squat. B. Every 2 minutes, [...]

Mobilize, then: Warm-Up Flow Three sets of: Assault Bike x 20/15 calories Barbell Overhead Squats x 10 reps Barbell Overhead Alternating Reverse Lunges x 10 reps Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through [...]

Mobilize, then: A. Handstand Kick to Handstand on Wall with Hands Turned Out x 10 reps If you have Handstand Walks, complete the following: Every 90 seconds, for 4 minutes, complete: Handstand Marching x 10 reps + Handstand Walk x 5′ If you don’t have Handstand Walks, complete the following: Every 90 seconds, for 4 [...]