Mobilize, then: 1 set of: 10 monster walks (band at knees) 10 lateral walks (banded) 10 air squats (banded) 10 scap push-ups 10 regular push-ups :45 sec plank A.) every 2 for 12 Front squat [...]

Mobilize, then: 1 set of: 15 band pull-a-parts overhead 15 band pull-a-parts front 15 slam balls 15 squat jumps A.) spend 10 minutes working on free-standing handstand (and walking if possible) * work on being [...]

Mobilize, then: 2 sets of: 400 m run 10 scap push-ups 10 push-ups 5-10 strict pull-ups A.) 5x3 Strict press (build to heaviest possible) then: 1x10 @ 80% of heaviest triple B.) EMOM 30 1) [...]

Mobilize, then: 2 sets of: W/empty barbell 10 behind the neck push press 10 ohs 10 step back lunges w/bar in back rack A.) 3x3 narrow grip ohs (light) Every :90 sec for 12 min [...]

Mobilize, then: 2 sets: 10 single leg glute bridges (each) :30 sec plank (hold it hard!) 5 squat jumps (explosive) A.) 5x3 front squat every 2:30 1-3@75% 4-5@80% B.) 7x 1 clean lift off + [...]

Mobilize, then: 2 sets of: :30 sec side plank (each side) 5 narrow grip ohs (light) 5 hang snatch high pulls (light) A) Every 2 for 14 Snatch pull + snatch *start at 60% and [...]

Mobilize, then: 2 sets of: 10 behind the neck presses (empty barbell) 10 step back lunges (empty barbell) 10 squat jumps (empty barbell on back) A.) EMOM 10 1 jerk dip + 1 jerk (off [...]

Mobilize, then: 1 set: 5 inch worms 10 box jumps 6 line alligator walk 25 kB swings A.) EMOM 10 (alt) 1) 5 kick to handstand on wall 2) :40 sec of kicking into freestanding [...]

Mobilize, then: 2 sets of: 10 single leg glute bridge (each leg) :45 sec hand plank w/leans forward to stretch wrists 10 band pull-a-parts A.) 4x4 front squat @70-75% *rest 2:30 between B.) every :90 [...]