Mobilize, then: 2 lines of each: mini bands Monster walks Lateral walks Straight leg lateral walks 10 Good mornings (bands at knees) 10 Squats (knees) 20 pushups :30 sec side plank (each) A.) 5-4-3-2-1-1 Front [...]

Mobilize, then: At a warmup pace: 2 rounds: 400 m run 12 dumbbell snatches (alternating) 12 T2B A) for time: 21-15-9 Dumbbell squat cleans 50’s/30’s Pushups B.) 3 sets: 20 Russian twists 30 hollow rocks [...]

Mobilize, then: 3 sets of: 10 pass-thrus in ohs (pvc) 5 box jumps :20 side plank (each) A.) 3x3 snatch balance (light) Emom 10 1 hang snatch + 1 snatch * build as you go [...]

Mobilize, then: 500 m row 10 med ball hamstring curls 10 pushups 20 hollow rocks A.) 3x3 deficit hspu negatives (5 second descents!) B.) 30 minute amrap 25 double unders 15 T2B 25 double unders [...]

Mobilize, then: 2 sets: 2 line monster walks (mini bands) 2 line lateral walks (mini bands) :45 sec plank 10 pushups A.) every 2 for 12 2 Front squats * start at 70% and build [...]

Mobilize, then: 3 sets of: 10 dumbbell thrusters 10 pushups A) 6x3 push press B.) 3 rounds for time: 400m run 12 hang cleans 155/103 C. 3 sets: 15 ghd sit-ups 10 t2b 5 line [...]

Mobilize, then: 2 sets of: 15 cal bike 10 snatch grip push press (empty barbell) 5 ohs (empty barbell) A.) every :90 sec for 12 minutes 1 power snatch + 1 full snatch + 1 [...]

Mobilize, then: CS activation, then: 2 sets: :30 sec side plank 5 strict pull-ups 10 kB front squats 15 kB swings A.) 6 x 2 front squats @80% Rest 90 seconds between B.) 9 min [...]

Mobilize, then: 2 sets of: 250 m row 10 banded good mornings 10 pushups 8 med ball hamstring curls A.) 8x2 deadlifts @80% B. 16 EMOM (alt) 1) 13/10 cal bike 2) 15 wall balls [...]