Mobilize, then: CS activation 2 sets: 10 single leg glute bridges :45 sec A. Three sets of: Front Foot Elevated Lunge x 8-10 reps @ 3011 Rest 45 seconds between legs; 90 seconds between sets [...]

Mobilize, then: Two sets of: Scap Push-Ups x 8-10 reps Push-Ups x 8-10 reps and then … At an easy pace, complete: 500 Meter Row 5 Deep squat progressions 10 Burpees over the Erg A. [...]

 Mobilize, then: A. Build to a heavy, if not new 1-RM, Clean & Jerk in 20 minutes or less. If you have more than two misses at a weight, call it. B. In 2:00, [...]

 Mobilize, then: A. Build to a heavy, if not new 1-RM, Clean & Jerk in 20 minutes or less. If you have more than two misses at a weight, call it. B. In 2:00, [...]

Mobilize, then: Two sets of: Shoulder taps in push-up pos x 30 seconds Wall slides x 10 reps (slow and controlled) Deep squat progression x 5 reps and then …. Three sets of: Bear Crawl [...]

Mobilize, then: 5 inchworms Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight [...]

Mobilize, then: CS activation 10 bird dogs (each side) 3 deep squat progressions A.) 3-4 legless rope climbs or 6-7 regular rope climbs (not for time) B. Back Squat Set 1 – 5 reps @ [...]

Mobilize, then: Assault Bike x 60 seconds @ easy pace Ring-Rows x 15 reps Goblet Squats x 10 reps with a 2 second hold at the bottom A. For time: 30 Bar Muscle-Ups (jumping scaled) [...]

Mobilize, then: Two sets of: Banded monster walks x 20 reps fwd/bck Banded lateral walks x 10 reps each direction Banded Jumping Squats x 10 reps Finish with … 3 Minutes on the Assaut Bike [...]