Mobilize, then: Warm-Up Primer Two rounds at 70-80% effort of: 50 Single-Unders 50 foot Single Arm Overhead Carry (each arm) 30 seconds Weighted Deadbugs 15 Banded Face Pulls 10 Chest-to-Bar PVC Bender Gymnastic Skills Work [...]

Mobilize, then: Warm-Up Primer Every 2 minutes, for 6 minutes (3 sets) of: 45 Seconds of Calorie Row or SkiErg @ medium pace 3 Rope Climb Mounts followed by…. Every 2 minutes, for 6 minutes [...]

Mobilize, then: A. Three sets of: Run 200 Meters 5-10 second Arch Hang Hold 2 Air Chair Swing Drills Run 200 Meters 3 Strict Pull-Ups 2 Pull-Ups (C2B or Kipping) 1 Bar Muscle-Up (55+: Chest-to-Bar [...]

Mobilize, then: Warm-Up Primer Two-Three sets of moving with fluidity: 10/7 Calorie Row 20 Second Dead Hang from the Pull-Up Bar Dumbbell Bottoms Up Kettlebell Press x 6-10 reps Hamstring Curl with Foam Roller or [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 30-45 seconds secondsMedball Squeeze March 50 foot Waiters Carry (each arm) 15 Banded Face Pulls 15 Pronated Grip Band Pull [...]

Mobilize, then: Warm-Up Primer Two-Three sets, not for time, of: 20/15 Calorie Assault Bike 10 Weighted Deadbugs @ 2121 30 seconds of Handstand Marching (or Kick up to Wall) 60 Seconds Wall Sit This is [...]

Mobilize, then: Three sets of: Bear Crawl x 20 steps forward Bear Crawl x 20 steps backward (Sub Box Bear Crawls x 45-60 seconds if space is limited) Suitcase Carry x 50′ feet each arm [...]

Mobilize, then: Warm-Up Primer Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 15 Banded Chest Pulls 1 Cast Swing + 2 Large Swings A. Six sets of: Deadlift x 2 reps @ [...]

Mobilize, then: Four Tabata Sets Each of: Bear Crawl V-Ups Broad Jumps A. Every 2 minutes, for 6 minutes (3 sets) of: 15/10 Calorie Row or Bike 8-10 Toes to Rings followed by…. Every 2 [...]