Mobilize, then: 2 sets of: 5 inch worms 6 line bear crawl 7 T2B 8 med-ball hamstring curls A.) 5x3 deadlift Start at 60% and build to 80% B. 3 rounds: 400 single arm farmers [...]

Mobilize, then: :30 sec side plank (each) :30 sec reg plank 20 banded monster walks 20 banded lateral walks 20 banded good mornings (mini band around knees) 10 strict presses (empty barbell) A.) 5x3 front [...]

Mobilize, then: 2 sets: 5 inchworms 10 hollow body kips on pull-up bar (stay tight, activate shoulders) 15 cal row A. Take 10 minutes to build to a heavyish power snatch B.) 19.4 12 minute [...]

Mobilize, then: Crossover symmetry activation Then: 2 sets: 10 step back lunges w/oh reach 20 mountain climbers 30 pushups A.) 10 EMOM (alt) 3 bar mu (scale to jumping) 10 pistols (scale as necessary) B.) [...]

Mobilize, then: 2 sets of: :30 sec side plank (each) 8 t2b 10 cal bike 15 banded kB swings A.) every :90 sec for 9 min 3 thrusters (from the ground) * build to heavy [...]

Mobilize, then: 2 sets: 5 inch worms 10 kB swings :30 plank 5 strict pull-ups A) every :90 sec for 6 (4 sets) 3 narrow grip ohs (stay light) Every 2 for 10 1 snatch [...]

Mobilize, then: 10 pass thrus w/pvc pipe 20 banded monster walks 10 banded lateral walks (bent knee, each direction) 10 straight leg lateral walks (each direction) 5 single arm dumbbell press (each arm) 20 overhead [...]

Mobilize, then: Crossover Symmetry activation protocol Then: 3 sets: 10 dB thrusters (light) 3-5 strict pull-ups A.) 6x2 push press * build to heavy B.)3 sets for total time: 30/25 cal bike 30 Russian kb [...]

Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each side) 5 box jumps 15 kB swings A.) 5x3 deadlift at 70-75% * fast and strong 2 sec pause at lockout B.) [...]