Mobilize, then: 400 m run 5 inch worms 1:00 min in bottom of squat 15 push-ups 10 pull-ups A) 5 sets of: 40 Russian kB swings 55/35 :rest 60 sec 30 hollow rocks Rest :30 [...]

Mobilize, then: 20 cal bike 1 min plank A.) 3 sets not for time: 3/2 rope climbs 3 wall-climbs :30 sec L-sit (accumulate if needed) B.) 3 x 16 (each leg) Bulgarian Split lunge (off [...]

Mobilize, then: 2 sets of: 3 line alligator walk 12 cal bike 15 banded kB swings A.) every :90 sec for 9 min (3 sets each) 1) 6-10 donkey kicks to wall 2) :30 sec [...]

Mobilize, then: Crossover Symmetry activation protocol 5 box jumps 5 seated box jumps 5 depth jumps (drop off 12” box to land and jump on regular box) A.) EMOM 5 2-4 air chair swings (bar [...]

Mobilize, then: 3 sets of: 300 m row 10 lateral lunges 20 mountain climbers A.) 12-15 min to build to heavy single snatch B.) For time: 15 cal bike 15 power snatch 115/73 15 cal [...]

Mobilize, then: 10 monster walks (band) 10 lateral walks (band) 10 single leg glute bridge (each) :30 sec side plank (each) 10 band pull-a-parts (front) A.) take 12-15 min to build to 1rm front squat [...]

Mobilize, then: 2 sets of: 10 banded pass thrus in ohs 10 kB swings 10 push-ups 10 Russian twists (per side) A.) take 12 minutes to build to a heavy single power snatch B.) 3x3 [...]

Mobilize, then: 2 sets of: :30 sec side plank (each side) 10 scap push-ups 50 double unders A.) 3 sets of: 1) wall-facing split handstand hold (pull one foot away from wall and try to [...]

Mobilize, then: 2 sets of: 5 inch worms 5 box jumps 10 hollow rocks 10 lateral lunges (alt) 20 kb swings A.) Strict press 5-3-3-2-1-1-1 Building to max single B.) 3 min clock: 18/15 cal [...]