Mobilize, then: CS shoulder activation protocol 20 cal bike 3 deep squat progressions A.) 6x 2-3 reps of: Strict press @ 80-85% B.) 3 sets of: (alt) 10 DB front rack split squats (each leg) [...]

Mobilize, then: 2 sets of: 15 cal row 10 ring pushups :15 L hang from pull-up bar (accumulate if needed) A.) 3x3 speed DL @65% 3x3 DL @80% B.) for time: 60 bar facing burpees [...]

Mobilize, then: 2 sets of: Inch worms x 5 Assault Bike x 10 calories Barbell Front Squats x 10 Hollow Rocks x 15 A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2-3 [...]

Mobilize, then: 2 sets of: 10 banded pass the us in ohs 10 t2b 20 kB swings (Russian) A.) every 2 for 10 1 snatch balance + 2 ohs * build over the course of [...]

Mobilize, then: 3 sets of: 10 thrusters (dB/light) 10 pushups :30 sec side plank (each) A. Strict Press: *Sets 1-2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80% *Sets 5-6 – [...]

mobilize, then: A. Five sets of: Deadlift x 3 reps @ 75% Rest 60 seconds and then … Deadlift Set 1 – 80% x 2 reps Set 2 – 85% x 2 reps Set 3 [...]

mobilize, then: 2 sets of: 10 cal bike plank with forward reach x10 (5 each arm) plank with lateral reach x 10 ( 5 each arm) 5 strict pullups A. every 2:30 for 6 sets: [...]

Mobilize, then; 10 band pull-a-parts 10 band pull-a-parts (overhead) 2 line duck walk (bottom of squat) 5 presses in squat (emptybar) 5 snatch balance A.) every :90sec for 15 min (10 sets) 1 Power Snatch [...]

Mobilize, then: CS activation protocol x8 reps each 20 lateral lunges (10 each direction) 10 dB thrusters (light/controlled) A. Strict Press: *Sets 1-2 – 3 reps @ 70% *Sets 3-4 – 3 reps @ 75% [...]