Mobilize, then: Warm-Up Primer Two rounds for quality and activation of: 15/10 Calorie Assault Bike 30 second Over/Under Barbell 15/10 Calorie Assault Bike Inchworm Walk + 4 Scap Push-Ups + 3 Push-Ups A. Three sets [...]

Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 20 seconds Plate Taps 30 seconds Handstand Marching Attempts A. Three sets 3 Deadlifts to the knee + [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Farmer Carry 20 Banded Good Mornings 20 Banded Chest Pulls 10 Medball Bearhug Kang Squats A. Every 90 [...]

Mobilize, then: Skill Based Lung Opener Every 2 minutes, for 6 minutes (3 sets) of: 20/15 Calorie Row or SkiErg 3 Rope Climb Mounts followed by…. Every 2 minutes, for 6 minutes (3 sets) of: [...]

Mobilize, then: A. Two rounds for quality and activation of: 10/7 Calorie Machine of Choice 5 DB External Rotation per side 5 Prone Swimmers @ 4141 20 Bodyweight Alternating Reverse Lunge B. Four sets of: [...]

Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 5 Donkey Kicks 10-20 Alternating Single Leg Thigh Taps 3Cast Swings 2 Kipping Chest-to-Rings A. Three sets of: Dimmels x 15 reps @ [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Sandbag Bearhug Carry 25 Banded Face Pulls 10 Sumo Stance Empty Bar Good Mornings 10 Medball Squat Cleans [...]

Mobilize, then: Every 6 minutes 18 minutes (3 sets): 30/20 Calorie Row 10 Barbell Overhead Squats Rope Climb Mount + Pull-Up Taps x 3 reps 2 Rope Climbs OR 1 Legless Rope Climb A. Back [...]

Mobilize, then: Gymnastics Primer Every 5 minutes, for 15 minutes (3 sets of): Row 250/200 meters 5 Strict Pull-Ups 10 Wall Ball Shots 20 Supinated Grip Band Pull Aparts *Perform this at 70-80-90% effort. 35-54: [...]