Mobilize, then: A. Every 2 minutes, for 14 minutes (7 sets) of: Dead Stop Front Squat x 2 reps @ 83-85% of 1-RM Dead Stop Front Squat B. Two sets of: 45/33 lbs Tall Clean [...]

Mobilize, then: Warm-Up Flow Three rounds of: 10 Calorie Assault Bike/Ski Erg 200 Meter Run 10 Narrow Grip Barbell Overhead Squats (bring your hands in as narrow as possible) Breathe exclusively through your nose throughout [...]

Mobilize, then: A. Every 2 minutes, for 14 minutes, complete: Strict Press x 5 reps Set 1: 50% Set 2: 60% Set 3: 70% Set 4-6: 80-90% x 3 reps Set 7: 55-65% x 10 [...]

Mobilize, then: A. Option 1 – Please complete at 70-75% perceived effort: 1 Ring Muscle-Up (Or bar mu, or c2b) 3 GHD Sit-Ups 2 Ring Muscle-Ups 6 GHD Sit-Ups 3 Ring Muscle-Ups 9 GHD Sit-Ups [...]

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 [...]

Warm-Up Flow Three rounds of: 10 Calorie Assault Bike/Ski Erg 200 Meter Run 10 Narrow Grip Barbell Overhead Squats (bring your hands in as narrow as possible) Breathe exclusively through your nose throughout this entire [...]

Mobilize, then: CrossOver Symmetry activation, then: A. Every 2 minutes, for 10 minutes, complete: Unsupported Seated Shoulder Press x 3 reps @ 2111 (sit on a bench without back support, and overhead press as much [...]

Mobilize, then: Warm-Up Flow Complete at 70-75% perceived exertion: 500 Meter Row 10 Scap Ring Pull-Ups 30 Second Plank Hold (right) 30 Second Plank Hold (left) 10 Ring Rows 60 Second Deep Squat Progression (slow [...]

Mobilize, then: Assault Bike x 60 seconds Over/Under Drill x 60 seconds (left side) Assault Bike x 60 seconds Over/Under Drill x 60 seconds (right side) Assault Bike x 30 seconds Over/Under Drill x 30 [...]