Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 10 Empty Barbell Good Mornings 20 Seated Horizontal Banded Rows 30 Banded Hamstring Curls (light resistance) 60 second [...]

Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. Ring Muscle-Up Progressions – Every 10 seconds, for 60 seconds (6 sets) of: [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 400 Meter Run or 500 Meter Row 6-8 Windmills (right side) 10 Goat Bag Swings 6-8 Windmills (left side) 15 Russian Kettebell Swings (heavy) 6-8 [...]

Mobilize, then: position 3 (repeat on opposite leg) A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 25 Banded Good Mornings 20 Banded Face Pulls 15 Single-Leg Hip Bridges (each leg) 10 Supine Ring Rows [...]

Mobilize, then: A. Strict Ring Muscle-Up Progressions – Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Extensor Stretch for False Grip x 20 seconds Interval 2 – False Grip Static Hang [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg 5 Strict Pull-Ups 10 Suitcase Deadlift (left) 100′ Suitcase Carry 10 Suitcase Deadlift (right) 100′ Suitcase Carry A. Every 90 seconds, for [...]

Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Five sets of: Front Squat x 2 reps @ 85-90% Rest 2-3 [...]

Mobilize, then: Warm-Up Primer Three rounds at 65-70% effort of: 400 Meter Run 5 Dumbbell Cuban Press 60 second Plank Hold from Elbows 10 Bird Dogs per side 10 Empty Barbell Good Mornings A. Six [...]