Mobilize, then: CS activation, then... 3 sets of: 5 inch worms 10 shoulder taps 5 box jumps A.) every 2 min for 10 min (5 sets) Max strict hspu in :30 sec B.) 6 sets: [...]

Wednesday Conditioning: Every 5 for 30 (6 sets) 400 m run 10 T2B 15 kB swings (Russian)

Mobilize, then: 2 sets: 5 box jumps 10 shoulder taps 15 cal bike 20 sec plank A.) 6x3 front squat (try to finish at 80-85% of 1rm) B.) 4 sets of: 15/12 cal bike 10 [...]

 Mobilize, then: 3 sets of: 10 band pull-a-parts 10 banded pass thrus in ohs position 5 inch worms :20 sec handstand hold A.) emom 5 3 ohs (light to medium weight) Emom 10 1 [...]

Mobilize, then: w/empty barbell (5 reps each) Rdl’s Hang cleans Front squat Clean from below knees A.) every 2 minutes for 12 minutes 2 cleans (build, but keep firm perfect) B.) for time: 3 rope [...]

Wednesday: Mobilize, then: Conditioning workout: Every 10 for 30 800 m run 25/20 cal bike 20 deadlifts 185/125 or 30 kB swings 55/35 Thursday: Mobilize, then: 3 sets: :30 sec plank 10 hip extensions on [...]

Mobilize, then: 3 sets of: 5 inch worms 10 lateral lunges (5 each side) 15 cal ski erg A.) 5x3 front squat (heavier than last week) B.) MU progressions (bar or ring) 2-3 sets of [...]

Mobilize, then: Assault Bike/Row/Bike Erg/Ski Erg x 2 minutes @ easy pace Band Pull-Aparts x 30 seconds (light) Assault Bike/Row/Bike Erg/Ski Erg x 60 seconds @ medium pace Glute Hip Bridges x 30 seconds (bodyweight) [...]

Mobilize, then: 2 sets of: 10 cal bike 20 shoulder taps 5 front squats with KB (1 sec pause in bottom) A) 5x3 front squat (little heavier than last week) B.) 4 sets: 6- line [...]