Mobilize, then: A). 5x3 back squat (build to a comfortable heavy!) B.) 21.1 For time: (15 min cap) 1 wall-walk 10 double unders 3 wall-walks 30 double unders 6 wall-walks 60 double unders 9 wall-walks 90 double unders 15 wall-walks 150 double unders 21 wall-walks 210 double unders

Mobilize, then: Two Sets: 10 Calorie Assault Bike @ medium pace 10 Bird Dogs 10 Dead Bugs 3-5 Dragon Flags A. Three sets of: Band-Resisted Quadruped Hip Extension x 15 reps @ 1011 Immediately followed by… Single-Leg Hip Thrust x 10 reps @ 10X1 Rest 45 seconds and switch legs. B. Six sets for times [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 1 rep Suggested loads: 70%; 75%; 80%; [...]

Mobilize, then: Implementing nasal breathing, perform:* Assault Bike x 2 minutes Over/Under Barbell x 5 reps in each direction Assault Bike x 90 seconds Barbell Front Squat x 10 reps Assault Bike x 60 seconds Barbell Sotts Press x 5 reps Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Snatch Pulls 5 [...]

Mobilize, then: CrossOver Symmetry CrossOver Symmetry Rows x 10 reps (medium to heavy band) CrossOver Symmetry Reverse Flys x 10 reps (light band) CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band) CrossOver Symmetry Victory x 10 reps (light band) CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band) *Please ensure [...]

Mobilize, then: Gymnastics Skills Warm-Up Every minute, on the minute, for 6 minutes: Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds Minute 2 – Strict Ring Pull-Ups x 4-8 reps Minute 3 – Double Kettlebell Overhead Walk x 50′ A. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ [...]

Mobilize, then: Banded Tricep Stretch x 45 seconds per side Inchworm Walks x 3-5 reps A. Every minute, on the minute, for 12 minutes: Clean + Front Squat + Jerk @ 75-80% B. “Maier” Four rounds for time of Run 400 Meters 2 Rope Climbs 8-6-4-2 Squat Cleans Round 1: 8 reps @ 155/105 lbs [...]

Mobilize, then: Three sets of: 200 Meter Run Front Rack Kettlebell Squat + Single Arm Press x 5 reps (right arm)* Front Rack Kettlebell Squat + Single Arm Press x 5 reps (left arm) *Weight is athletes choice but keep it light. Breathe exclusively through your nose throughout this entire portion including the rest period. [...]