Mobilize, then:   Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 300 Meters on Assault Runner or 400 meter Run 10 Power Snatches (65-105/45-75 lbs) 8 GHD Sit-Ups or Weighted [...]

Mobilize, then:   Skill-Based Movement Primer Four sets for times of: Sprint Start Row and into … 60 Seconds of Rowing 3 x Large Ring Swings 12 Single Arm Dumbbell Overhead Squats (6 per arm) [...]

Mobilize, then:   Two sets of: Single-Arm KB Press x 5 reps per side Single-Arm KB Push Press x 5 reps per side Single-Arm KB Swings x 10 reps per side KB Windmill x 5 [...]

Mobilize, then:   Skill-Based Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 20/15 Calories of Assault Bike Air Chair Swing Drill x 3 reps 10 Wall Ball Shots (make these heavier [...]

Mobilize, then: Skill Development Warm-Up Every minute, on the minute, for 3 minutes (3 sets) of: 5 Half Pull-Ups 5 Baby Butterfly Pull-Ups and then … Three sets for times of: 20/15 Calories Assault Bike [...]

Mobilize, then: A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Rogue Echo Bike or Assault Bike 10 Bar-Facing Burpees (FAST AS POSSIBLE) 3-6 Strict Handstand Push-Up to [...]

Mobilize, then: Skill-Based Movement Primer Every 6 minutes, for 18 minutes (3 sets) for times: 300 Meters on Assault Runner or 400 Meter Run 10 Power Snatches (75-115/55-75 lbs) Wall Walk + 10 Nose to [...]

Mobilize, then: One-Two sets of: Large Ring Swings x 5 reps Snap Pulls x 5 reps Skill-Based Movement Primer Three sets for times of: 25/17 Calories of Rowing 3 x Ring Work of your choice* [...]