Mobilize, then: 15 Ring Rows (slow and controlled) 15 Push-Ups (slow and controlled) Strict Ring Muscle-Up Skill Development Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel [...]

Mobilize, then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 25/20 Calories of Assualt Bike 500/400 Meter Row Breathe exclusively through your nose throughout this entire portion. If you find that your mouth [...]

Mobilize, then: For movement flow: Two sets, not for time, of: 5 Hawaiian Squats Per Side 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is [...]

Mobilize, then: Glute Warm-Up (Vandyke Protocol) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Straight Leg Iso Raise [...]

 Mobilize, then.... Wednesday..... Deadlift Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 1 rep @ 85% of 1-rm Conditioning: Every 5 minutes for 30 minutes complete (6 sets): 21/16 Calorie Ski-Erg [...]

 Mobilize, then.... Warm-Up Flow Three rounds for breathing efficiency and movement quality: 400 Meter Run or 20/15 Calorie Assault Bike 20 Russian Kettlebell Swings* 10 Box Jumps Breathe exclusively through your nose throughout this [...]

Mobilize, then.... Two sets of: Right Single Arm Kettlebell Swings x 10 reps Right Single Arm Kettlebell Push Press x 10 reps Left Single Arm Kettlebell Swings x 10 reps Left Single Arm Kettlebell Push [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walk (right) 30 Seconds Banded Lateral Walk (left) 30 Seconds Banded Monster Walk (forward) 30 Seconds Banded Monster Walk (backward) 30 Seconds Banded Good Mornings 30 [...]

Wednesday: Two sets of: Ring-Row Scap Hold x 20 seconds (hold at the top of the ring-row, focusing on shoulder blades being pinched back and midline engaged) Medicine Ball Hamstring Curls x 8-10 reps Plank [...]