Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 30-50 Double-Unders (or 30-50 seconds Double-Under Practice) 10 Toes-to-Bar (practice a long and short kip) 10 Strict Handstand Push-Ups* (55+: [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups or 8 Reps of Butterfly Pull-Up Progressions 8 Single-Arm DB Overhead Squat (35-54: 50/35 lbs; 55+: [...]

Mobilize, then: Mobility & Activation 400 Meter Easy Run Followed by … Alternating Reverse Lunge x 8-10 reps Alternating Lateral Lunge x 8-10 reps Perfect Stretch x 4-5 reps and finish with … Floor Slides [...]

Mobilize, then: Ring Muscle-Up Endurance Every minute, on the minute, for 5 minutes: Minute 1: 6 Ring Muscle ups Minute 2: 5 Ring Muscle ups Minute 3: 4 Ring Muscle ups Minute 4: 3 Ring [...]

Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Row or BikeErg 8 Knees-to-Elbows 12 Handstand Push-Ups* (55+: 10 reps) *if you can do these unbroken then try [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell) 60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible) 10 Barbell Front Squats with a 3 second pause [...]

Mobilize, then: per side A. For 2 minutes, perform: Freestanding Handstand Marching x max reps *Rest as needed. Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 [...]

Mobilize, then: Skill Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30 Seconds of Double Unders or Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) [...]

Mobilize, then: followed by… 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 [...]