Mobilize, then: 2 sets: 10 bird dogs (each) 10 push-ups 10 single leg glute bridges (each) A.) EMOM 6 3 push press @ 75-80% B) 3x10 deadlift w/pause @ 62-65% *2-3 sec pause at knee [...]

Mobilize, then: 2 sets of: 5 snatch grip btn presses empty bar 5 over head squats empty bar 5 box jumps A.) every 2 for 12 3 position snatch (hip/knee/floor) 1-2@70% 3-4@75% 5-6@75%+ B.) Every [...]

Mobilize, then: 5 inch worms :45 sec plank 10 kb front squats 10 band pull a parts A.) 5x5 front squat (% is from last weeks 5RM) 1-2 @85% 3-5 @90% Rest 2 min between [...]

Mobilize, then: Crossover Symmetry activation protocol 20 banded monster walks 20 banded lateral walks 20 banded air squats A. 3x10 back squat @ 60% B.) Every :90sec for 15 (5 sets alternating) 1) 15/12 cal [...]

Mobilize, then: :30 sec side plank (each) 10 box jumps :30 sec hang (pull-up bar) A) 3 sets of: Rope climb mount x 2 * jump up, pull feet up and latch, then return to [...]

Mobilize, then: 2 sets: 15 cal row 10 pass thrus in ohs (band or pvc) 5 behind the neck presses in ohs A.) every 2 for 12 3 position snatch *hip/kneecap/floor Start @60% and build [...]

Mobilize, then: 20 cal assault bike 5 inch worms 20 kb swings A.) take 15 minutes to find: 5rm front squat B.) every 2 for 12 2 cleans @65-75% from mid-thigh (can use blocks) C.) [...]

Mobilize, then: 2 sets of: :30 sec side plank (each) 10 banded good mornings 10 med ball hamstring curls 10 band pull-a-parts (front 1st set,then overhead 2nd set) A.) every :90 sec for 18 min [...]

Mobilize, then: Crossover symmetry activation protocol Banded dead bug for :90sec (band around knees) Banded clamshell :45 sec each side Banded Straight leg raise :45 sec each side (lying on side) Banded Fire hydrant :45 [...]