Bird Dogs x 10 reps Medicine Ball Hamstring Curls x 10 reps Reach Thrus x 5 reps followed by … Two sets of: False Grip Ring Hold x 15 second and then … Muscle-Up Reverse Pull Warm-Up x 5-8 reps in each position A. Every minute, on the minute, for 5 minutes: 1-2 Strict Muscle-Ups [...]

Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps Plank Walk x 20 meters A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Receiving x 3-5 reps Built over the course of the four sets. [...]

Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed 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 [...]

Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps and then … Two sets of: Nose to Wall Handstand Hold x 30 seconds Shoulder Circles x 10 reps Ring-Rows x 10 reps A. Three sets, for times, of: Handstand Walk [...]

Dynamic Mobility, Activation and Warm-Up Alternating Leg Reach x 12 reps and then … Bear Crawl with Wrist Stretch x 10 steps Skydivers x 10 reps and then … Two sets of: Run 400 meters 20 Russian KB Swings (weight is up to the athlete) A. 4 sets each alternating of: Bulgarian split squats x [...]

Mobilize, then: 3 sets of: 5 inch worms 10 birdies 15 Russian swings A. 10 min EMOM (alt) 8 push press 135/95 8 box jumps 30/24 B. 5 sets of: alternate between movements 3 tempo OHS (3 seconds down/3 seconds up) 15 hollow rocks C. 10 min row for max calories

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) Glute Activation Warm-Up [...]

Warmup: then, A. Take 15 minutes to work up to heavy (but perfect) Deadlift single. B. Complete as many rounds and reps as possible in 20 minutes: Run 400 Meters KB Swings x 20 reps 55/35 Double-Unders x 40 reps Push-Ups x 20 reps C. Three sets of: Good Mornings x 6 reps @ 3011 [...]

Mobilize, then: 3 sets of: 5 inchworms 10 kB swings 15 air squats A. 30 minute amrap 20/15 cal bike 10 T2B 8-line sandbag carry 15 push-ups *just work through these at a steady pace* Three sets of: Prone Laying Banded Hamstring Curls x 20 reps (fast) Rest 45 seconds Hollow Rocks x 45 seconds [...]

Assault Bike x 3 minutes @ a light pace Into … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each direction And then … Barbell Warm-Up Clean Grip Romanian Deadlift [...]