Two sets of: Fire Hydrant Iso Hold x 60 seconds per side Banded Hip Bridges x 10 reps and then … One set of: External Hip Rotation Drill x 60 seconds per side A. Every 2:30, for 20 minutes (8 sets): Clean + Jerk *Sets 1-2 – 75% of 1-RM Clean & Jerk *Sets 3-4 [...]

Glute Activation Warm-Up Make the Glute Activation 30 seconds on/30 seconds off for both sets. B. Every minute, on the minute, for 5 minutes (5 sets) of complex: Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1 Scaled:Strict Handstand Push-Ups x 3 reps + Handstand Push-Up Negatives x 1 [...]

One set of: Crossover Symmetry Pull-Down x 10 reps Crossover Symmetry 90/90 Drill x 10 reps Crossover Symmetry Reverse Flys x 10 reps A. Every 15 seconds, for 60 seconds (4 sets) of: Cast Swing x 1 rep *Drop between reps Followed by. . . Every 15 seconds, for 60 seconds (4 sets) of complex: [...]

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) followed by … [...]

Two sets of: Wrist Stretch x 30 seconds (place palms on the floor with fingers facing you and then sit back, keeping your palms on the floor the entire time) Banded Lateral Walks x 20 steps in each direction Banded Hip Bridges x 10 reps A. Every 2:30, for 20 minutes (8 sets): Clean Pull [...]

One set of: Movement 1 – Supine Overhead Plate Lifts x 60 seconds Movement 2 – Incline Push-Ups on 30″ Box x 50 reps (unbroken) Followed by. . . Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Back-To-Wall Split Handstand Hold x 40 seconds Interval 2 – Wall-Facing Split [...]

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows) A. Every 30 seconds, for 2 minutes (4 sets) of complex: Air Chair Swing + Bar Muscle-Up x 1 rep Followed by. . . Every 30 seconds, for 3 minutes [...]

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) followed by … [...]

Two sets of: Band Assisted Hip Flexor Stretch x 30 seconds per side Banded Monster Walks x 20 steps fwd/back Banded Air Squats x 10 reps A. Every 2:30, for 15 minutes (6 sets): Clean Pull + Clean x 1 rep *Sets 1-2 @ 70% of 1-RM Clean *Sets 3-4 @ 75% of 1-RM Clean [...]

A. Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Handstand Marching x 30 reps Interval 2 – Handstand Walk x 5-15 meters (use assistance if needed) Followed by. . Every 10 seconds, for 2 minutes (12 sets) of: Wall Climb x 1 rep *Start prone, push-up, climb until you [...]