Mobilize, then: 20 cal row 10 pass thrus w/pvc 10 behind the neck snatch grip push press empty barbell 10 good mornings empty barbell A. Every 2 minutes, for 12 minutes (6 sets): Hang Power [...]

 Mobilize, then: Crossover Symmetry activation Tabata Warm-Up Four sets of: 20 Seconds of V-Ups 10 Seconds of Rest 20 Seconds of Plank Walks 10 Seconds of Rest A.) Three sets of: Nose to Wall [...]

Mobilize, then: 20 banded monster walks (forward/back) 20 banded lateral walks (both directions) 15 banded air squats (band at knees) 10 banded good mornings (band knees) :40 sec plank (hold it hard!) A. Every 2:30, [...]

Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much [...]

mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 2 reps Snatch Balance x 4 reps Overhead Squats x 6 reps (hold 2 seconds at the bottom of [...]

Mobilize, then: Row x 60 seconds @ relaxed pace Banded Air squats x 60 seconds Row x 60 seconds @ medium pace Alternating Reverse Lunges x 60 seconds Row x 60 seconds @ regular pace [...]

Mobilize, then: 2 sets: 5 inchworms 10 cal bike 3 line bear crawl A. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 – 3 reps @ 70% *Sets 3-4 – 3 reps [...]

Mobilize, then: Two sets of: Plank with Forward Reach x 10 reps per arm Plank with Lateral Reach x 10 reps per arm Prone Plank Hold x 30 seconds Ring-Rows x 10 reps (slow and [...]

Mobilize, then: Mobility, Activation and Warm-Up Assault Bike x 2 minutes @ easy pace 2 Minutes Band Assisted Scarecrow Assault Bike x 2 minutes @ easy pace 30 seconds Banded Monster Walks (forward) 30 seconds [...]