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: A. Five sets of: Unsupported Seated Shoulder Press x 5 reps @ 2111 (sit on a bench without back support, and overhead press as much as you can for 5 reps) Rest 2-3 [...]

Mobilize, then: A) 3 sets: 2-3 air chair swings EMOM 10 2-4 bar muscle ups Five sets for times of: 20/15 Calorie Ski Erg or Row Sprint Rest 30 seconds 20/15 Calorie Bike Erg or [...]

Mobilize, then: Banded glute activation A. Every 90 seconds, for 18 minutes (12 sets): Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM If you aren’t able to set up for [...]

Mobilize, then: A. Three rounds of: 400 Meter Run/500 Meter Row 10 Barbell Muscle Snatch 10 Barbell Overhead Squats Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops [...]

Mobilize, then: A.) 5x3 weighted strict pull-ups B. Back Squat: * Set 1 – 5 reps @ 55% * Set 2 – 3 reps @ 65% * Set 3 – 1 rep @ 75% * [...]

Mobilize, then: 3 sets: not for time 3 line bear crawl (controller, butt down) 15 kB swings :20 side plank each side A) emom 8 2-5 strict hspu B) for time: 30 cal ski erg [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walks (right) 30 Seconds Banded Lateral Walks (left) 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Second Banded Squats 30 Seconds [...]

Mobilize, then: Warm-Up Flow Three sets of: Assault Bike x 20/15 calories Barbell Overhead Squats x 10 reps Barbell Overhead Alternating Reverse Lunges x 10 reps Breathe exclusively through your nose throughout this entire portion. [...]