Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups (if you are working on butterfly pull-ups then don’t worry about ohw high you are getting [...]

Mobilize, then: Movement Prep: Assault Bike (Legs Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike (Arms Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike x [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 10 Toes-to-Bar 20 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/10 lbs – 10 [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 200 Meter Run 8 Butterfly Pull-Ups OR 30 seconds of Butterfly Pull-Up Progression of choice 10 Thrusters (35-54: 95/65 lbs; 55+: 65/45 lbs) [...]

Mobilize, then: Handstand Walk Skill Development For 2 minutes, perform: Back-To-Wall Handstand Hold x max effort *Rest as needed. Accumulate as much time in the handstand as possible. – – – – – – – [...]

Mobilize, then: A. If you have more than 5 or more unbroken ring muscle-ups then perform the following: Every minute, on the minute, for 12 minutes (3 sets) for max reps: Minute 1 – 15 [...]

Mobilize, then: Lung 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 20 Single-Arm Overhead Dumbbell Walking Lunges (10 each [...]

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: Skill-Based Movement Primer Three sets for quality: 20/15 Calorie Row 4 Toes-to-Rings 6Baby Butterfly Pull-Ups 30 Seconds Nose to Wall Handstand Hold (get as close to the wall as possible) Rest 60 seconds [...]