Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups or 8 Reps of Butterfly Pull-Up Progressions 8 Single-Arm DB Overhead Squat (35-54: 50/35 lbs; 55+: 35/25 lbs – 4 per arm) A. Front Squat *Set 1: 6 reps @ 70% of 1-RM *Set 2: 4 [...]

Mobilize, then: Mobility & Activation 400 Meter Easy Run Followed by … Alternating Reverse Lunge x 8-10 reps Alternating Lateral Lunge x 8-10 reps Perfect Stretch x 4-5 reps and finish with … Floor Slides x 5-8 reps 200 Meter Medium Pace Run 30 Plank Shoulder Taps as fast as possible A. One set of: [...]

Mobilize, then: Ring Muscle-Up Endurance Every minute, on the minute, for 5 minutes: Minute 1: 6 Ring Muscle ups Minute 2: 5 Ring Muscle ups Minute 3: 4 Ring Muscle ups Minute 4: 3 Ring Muscle ups Minute 5: 2 Ring Muscle ups If you have 3 or less unbroken Ring Muscle-Ups, then complete the [...]

Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Row or BikeErg 8 Knees-to-Elbows 12 Handstand Push-Ups* (55+: 10 reps) *if you can do these unbroken then try adding a slight deficit If you don’t have Handstand Push-Ups then substitute with 12/10 Push-Press (35-54: 95/65; 55+: 65/45 lbs) [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell) 60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible) 10 Barbell Front Squats with a 3 second pause at the bottom 5 Sotts Press Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Burpees 5 Strict [...]

Mobilize, then: per side A. For 2 minutes, perform: Freestanding Handstand Marching x max reps *Rest as needed. Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Wall Facing Handstand Marching x 10 reps + Handstand Walk x 5-10 feet OR Handstand Walk Attempt Interval 2 [...]

Mobilize, then: Skill Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30 Seconds of Double Unders or Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you can do these unbroken then try adding a slight deficit If you don’t have Strict Handstand Push-Ups then [...]

Mobilize, then: followed by… 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 [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups (if you are working on butterfly pull-ups then don’t worry about ohw high you are getting your chin over the bar, focus on the rhythm) 6 Overhead Squats (35-54: 95/65 lbs; 55+: 65/45 lbs) A. Front [...]

Mobilize, then: Movement Prep: Assault Bike (Legs Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike (Arms Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike x 30 seconds Wall Walks x 5 reps Handstand Walking Skill Development Every 30 seconds, for 3 minutes (3 sets) of: [...]