Forward Arm Swings x 10 reps Reverse Arm Swings x 10 reps Bear Hug Arm Swings x 10 reps Over and Back Arm Swings x 10 reps A. Every minute, on the minute, for 2 minutes (2 sets) of: Rowing Transition Lifters on Low Rings x 10 reps Followed by. . . Every 30 seconds, [...]

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 … [...]

A. Every 2 minutes, for 16 minutes, complete: Clean Lift-Off + Clean Build over the course of the 8 sets. If mechanics feel good then keep building in weight. If the mechanics feel off then keep the weight light and work on form. B. Three sets of: Super Slow Front Squats x 4 reps Rest [...]

Every 45 seconds, for 3 minutes (2 sets) of: Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds Interval 2 – Back-To-Wall Donkey Kicks x 8 reps Followed by. . . One set of: Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1 B. Back Squat *Set 1 – 5 reps @ [...]

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 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Ring Swing x 5 reps Interval 2 – Cast Swing x 1.1.1 (three single reps – drop between reps) [...]

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) A. Two sets [...]

A. Every 2 minutes, for 12 minutes, complete: Clean from 2″ below the knee x 1 rep @ 75-78% (please use blocks) Focus on driving through the legs and creating power from them. followed by . . . Every 2 minutes, for 4 minutes (2 sets), complete: 4 Stop Halting Clean Deadlift x 1 rep [...]

A. Spend 2 minutes working on Handstand Marching. Followed by. . . Every 10 seconds, for 60 seconds (3 sets) of: Donkey Kicks x 1 rep Followed by. . . Every 30 seconds, for 4 minutes (4 sets) of: Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps Interval [...]

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 minute, on the minute, for 2 minutes (2 sets) of: Rowing Transition Lifters on Low Rings x 10 reps Followed by. . . Every 30 seconds, for 2 [...]

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 … [...]