Warm-Up For the Week Mobility 1m Free Flow 2x30s Jump Throughs 2x30s Oblique Openers 2×60′ Crawl Loaded 2 Rounds of KB Complex: 5 Standing Hinges

The week’s warm-up: 4x30s 6-point rocking with head movement Bear-plank cycles 4-point breathing hold Oblique opener (we’re regressing to this) 4×30′ Low lunge crawl with rotations

Michael’s note: First, I promised Ron that we’d do Sadist Circles every day this week. So enjoy that, and you know who to thank. Second,

Warm-Up for the Week 5m: Mobility Flow 10m: 2 rounds Kettlebell Complex 10 Swings, 5 Squats 5/5 Straddle-Sit Haloes 5 Staddle-Sit Crush Presses 1 Prying

Dynamic Warm-Up Two rounds: 10 Swings and 5 Squats, 30s Oblique Opener, 5+5 Tall Kneeling Haloes, 30s OVC Hollow Hold Monday Endurance Intervals 4x4x45/15/60, of a)

This week’s warm-up: 2 Rounds of: 10 swings, 5 goblet squats (pry on 5th), 2×3/3 half-kneeling haloes, 30s oblique opener Monday Power Intervals: 4x4x20/40/60 of a) Down