Pigeon Stretch 2:00/ SideThen3 Rounds10 Box Step Ups with Light DB10 Alternating DB Hang DB Snatch 10 PVC OH Squats4 Sets3 Shallow Kips (tight & fast)3 Big Kips (Elevation is the goal)1-3 bar Muscle Ups Rest as needed betweenOn a 9 Minute Clock:60 Single Dumbbell Box Step Ups 50/35lbs, 24/20”Then,AMRAP in remaining time:6 Overhead Squats...Read More

Hip Openers, 2:004-way Banded Glute Activation, 2:00,then:15-12-9Calorie MachineJump Squats Hollow RocksBack Squat5×5 @ 95% 5RM from test weekAll sets are at the same weight.Rest 2-4 minutes between sets. The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good...Read More