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PERFORMANCE Warm-Up. Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters) Followed by… Two Sets each side: Windmills x 5 (slow and controlled) Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.) Followed by… 6 Turkish Get-Ups each side (partition reps as…

PERFORMANCE Warm-Up “Mind Muscle” Thoracic Iso Holds “Mind Muscle” 12-Minute Mobility for Hip Hinge Day *Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.  Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… A. Every…

PERFORMANCE Warm-Up. 12-Minute Mobility for Hip Hinge Day Followed by… Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Rest as needed Then… A.…

PERFORMANCE Warm-Up. Hip CARs Followed by… Two Sets: Bear Crawl x 20 steps forward + 20 steps backward Dead Bugs x 20 reps Lateral Lunges or Cossack Squats x 20 reps Scapular Push-Ups x 10 + Plank Toe Touches x 20 Russian Baby Makers x 10 Rest 60 seconds Then… A. Every 2 minutes, for…