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Mobility: Spine Activation: 2 RDS                           – 1 Lenght Seal                                                        – 1 Lenght Crab Walking     …

Mobility: Shoulders,Thoracic Spine Activation: 3 RDS                           -10 Bird-Dogs                                                    – 10 Hollow-Arch Swings             …

Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS                       – 20 Dead Bugs                                                                   …

Mobility: Ankles+Hip Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges                                  – 30″/30″ Side Plank                                – 1 Lenght High Kicks+RDLs           …

Mobility: Ankles+Hips Activation: 2 RDS – 8/8 Single Leg Glute Bridges                                      – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through                                                                   –…

Mobility: Shoulders+Hips+Ankles     Activation: 2 RDS                                   – 10 Banded Pull-Aparts                                    – 10 Hollow Rocks   – 10 Pike Push-ups   – 5/5 Cossack Squats                                 …

  Mobility: Hips+Ankles + Shoulder   Practice 8′ min: hspu, hswlk, muscle up, pull up, c2b    A. 24′ AMRAP – 1000/800m Row   – 2000/1600 m bike – 800/700 m skierg – 15 target burpee                                            B. For…

Mobility: Shoulders+Hips+Ankles     Activation: 2 RDS      – 10 Scapula Pull-ups                      – 1 Lenght Inchworm           – 10 Hollow-Arch Swings (active lats)                   A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…

Gymn+wu+Mobility: Ankles+Hips            2 RDS              – 2 Lenghts Burpee-Broad Jumps                                           – 10 Scapula Push-ups                                – 60″ Rowing   A. Metcon For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…

Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest  B. Metcon 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up WALLBALL: RX: @9/6 / OPEN:…