Mobilize, then: Warm-Up Primer Two rounds at increasing effort of: 10/7 Calorie Machine of Choice 10 Goat Bag Swings 10 Seconds Rocking Box Bridge or Wall Bridge 30 Seconds Hollow Body Hold A. Three sets [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Suitcase Carry (each arm) 5 Wall Slides 15 V-Ups 10 Russian Baby Makers A. Every 2 minutes, for [...]

Mobilize, then: A. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 70-75% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 85% *Set 5 [...]

Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 15 Heavy Drag Rope Double-Unders OR 30 Double-Unders 30 seconds Handstand Marching Attempts A. Three sets 3 Deadlift [...]

Mobilize, then: Warm-Up Prep 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 2 [...]

Mobilize, then: Two sets of: Viking Sloth Press x 5-7 reps Skill Based Lung Opener Every 2 minutes, for 6 minutes (3 sets) of: 20/15 Calorie Row or Bike 5 Strict Pull-Ups followed by…. Every [...]

Mobilize, then: A. Three sets of: 10/7 Calorie Row 5 Donkey Kicks 15 Heavy Drag Rope Double-Unders OR 30 Double-Unders 30 seconds Nose to Wall Handstand Hold B. Three sets 3 Deadlifts to the knee [...]

Mobilize, then: A. Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Sandbag Bearhug Carry 25 Banded Face Pulls 20 Banded Good Mornings 10 Medball Squat Cleans B. Every 2 minutes, [...]

Mobilize, then: A. Please take a few minutes to watch this video on rope climb foot holds Every 6 minutes 18 minutes (3 sets): 30/20 Calorie Row 10 Barbell Overhead Squats 3 Rope Climb Mounts [...]