Pull-ups Progression Warm Up (5 minutes) Strength and Skill Work (50 minutes) Strength 3x5 Assisted Pull-ups 3x6 Negative Chin-ups (use [...]

Warm Up Foam Rolling Upper Back, 30 Seconds Foam Rolling Lats, 30 Seconds Per Side Side-Lying Arm Rotations, 10 Reps Per Side Chest Stretch, 30 Seconds Per Side [...]

Warm Up 2 Minutes of Cardio -Into- Leg Swings, 60 Seconds Per Side 10 Walking Lunges with a Twist Per Side - Into - 2 Rounds: 8 Thrusters [...]

Snatch Pull Work: Snatch Pull + Floating Snatch Pull E2:00MOM3 1 Snatch Pull + 3 Floating Snatch Pull TOTAL 4 REPS PER SET ALL SETS @ 80% % of [...]

Warm Up 3 Rounds: 10-minute cap 20 PVC Shoulder Rotations/Dislocates 20 Band Monster Walks 5 Empty Bar Good Morning-Back Squat 10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold [...]

Warm Up Foam Rolling Outer Thigh, 30 Seconds per Leg Foam Rolling Inner Thigh, 30 Seconds per Leg Glute Release with Lacrosse Ball or Foam Roller, 30 Seconds [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings, 30 Seconds Per Side Arm Swings, 30 Seconds Hip Opener, 60 Seconds Alternating Lunge with a [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings, 30 Seconds Per Side Arm Swings, 30 Seconds Hip Opener, 60 Seconds Alternating Lunge with a [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings, 30 Seconds Per Side Arm Swings, 30 Seconds Hip Circles, 30 Seconds Per Side Alternating Lunge [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Leg Swings, 30 Seconds Per Side Arm Swings, 30 Seconds Hip Circles, 30 Seconds Per Side Alternating Lunge [...]

Warm Up 30 Seconds Foam Rolling Upper Back 30 Seconds Foam Rolling Lats per Side 10 Side-Lying Arm Rotations per Side 30 Seconds Chest Stretch per Side 10 [...]

Warm Up 2 Minutes of Cardio or General Warm-up -Into- Arm Swings, 60 Seconds Scorpion Stretch, 60 Seconds Inchworm to Push-Up, 60 Seconds Scap Pull-Ups, 60 Seconds Ring [...]