Wednesday: Warm-Up Flow Two sets of: 500 Meter Row 10 Box Step-Ups (24/20″) 50 Double Unders or Single Unders 5-7 Kipping Handstand Push-Ups Rest 60 seconds Breathe exclusively through your nose throughout this entire portion [...]

 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 [...]

Mobilize, then: Warm-Up Flow 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 that your mouth drops [...]

Mobilize, then: Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Walk (Left) 30 seconds of Banded Lateral Walk (Right) 30 seconds [...]

Wednesday: A. Every minute on the minute for 12 minutes: Minute 1: 6-10 Box Jumps (24/20″ Step Down) Minute 2: 2 Kettlebell Deadlifts + 4 Kettlebell Hang Clean + 6 Kettlebell Push-Press (16-24/12-16kg) (double kettlebell) [...]

Mobilize, then: 500 Meter Row @ easy pace Two sets of: Deep Squat Progressions x 5 reps Banded Lateral Walk x 20 steps followed by … Glute Activation Warm-Up (20 seconds leg on rack/10 seconds [...]

Mobilize, then: Warm-Up Flow One set of: 1000 Meter Row Single Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed) Breathe exclusively through your nose throughout this entire portion. If [...]

Mobilize, then: Warm-Up Flow Three sets of: 20/15 Calorie Assault Bike 300 Meter Ski Erg or Row 10 Ring Rows or 6 Strict Pull-Ups Rest 60 seconds Breathe exclusively through your nose throughout this entire [...]

 Mobilize, then: Two sets of: Assault Bike x 60 seconds Hawaiian Squats x 5 reps per side Over/Under Drill x 10 reps (5 each direction) A. Four sets of: Front Squat x 6 reps [...]