Mobilize, then: A. Handstand Kick to Handstand on Wall with Hands Turned Out x 10 reps If you have Handstand Walks, complete the following: Every 90 seconds, for 4 minutes, complete: Handstand Marching x 10 [...]

 Mobilize, then: Warm-Up Flow Every 6 minutes, for 12 minutes (2 sets) for times: 30/20 Calories of Assault Bike 30 Barbell Overhead Squats (20/15 kg) 15 Push-Ups Try to bring your grip in narrower [...]

Mobilize, then: A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set [...]

Mobilize, then: Banded Squats x 10 reps A. Two sets of: 400 Meter Run 10 Turkish Get-Ups (5 per side, slow and controlled) Breathe exclusively through your nose throughout this entire portion. If you find [...]

Mobilize, then: Two sets of: 30 seconds of Band Assisted Lat Stretch (Lef) 30 seconds of Band Assisted Lat Stretch (Right) 30 seconds of Band Assisted Pec Stretch (Left) 30 seconds of Band Assisted Pec [...]

Mobilize, then: A. 3 rounds at 70-75% perceived effort: Legless Rope Climb x 2 ascents GHD Sit-Ups x 15 reps B. Skill work: 3 sets: 50 double unders+max strict pull-ups *rest :90sec between EMOM 30 [...]

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 One set of: 1000 Meter Row Single Arm Dumbbell Press x 10 reps per side (weight up to the athlete) Goblet Squats x 20 reps Breathe exclusively through your nose throughout [...]

Mobilize, then: Mobility & Activation Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Walk (Left) 30 seconds of Banded Lateral Walk [...]