Mobilize, then: Warm-Up Flow Three rounds of: 400 Meter Run Burgener Warm-Up (2 reps of each movement) Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re [...]

Mobilize, then: Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold Alternating Reverse Lunges *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station [...]

Mobilize, then: A. Three sets of: Tempo Bench Press x 6 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as [...]

Mobilize, then: 500 Meter Row @ easy pace 5 Deep Squat Progressions 300 Meter Row @ medium pace 10 Barbell Front Squats A. Three sets of: 3 Tempo Front Squats @ 5211 + 7-8 Front [...]

Mobilize, then: Warm-Up Flow Three rounds of: 200 Meter Run 10 PVC Pipe Pass Thrus 10 PVC Pipe Press from behind the Neck 200 Meter Run 3 Muscle Snatch (45/35 lbs) 4 Overhead Squat 5 [...]

Mobilize, then: A. Take 10 minutes to practice ring muscle-ups. Please work through some of the drills below: Cast Swings Pop Swing Peekaboo Swings Low Ring Muscle-Up Transition Calves on Box Ring Muscle-Up Transition Feet [...]

Mobilize, then: Two sets of: 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Seconds Lateral Banded Walk (right) 30 Seconds Lateral Banded Walk (left) 30 Seconds Band Resisted Walking Plank [...]

Mobilize, then: Warm-Up Flow Three rounds of: 20 Calorie Assault Bike/Ski Erg 15 Barbell Overhead Squats Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going [...]

Mobilize, then: Crossover symmetry protocol A. Every 2 minutes, for 16 minutes, complete: Strict Press Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: [...]