Our New Year four-rounder includes some super spiffy skills and movements that when you do them well, they boost mobility and strength.

Inch worms are a great way to increase hamstring mobility and core strength.

The Overhead Squat is the king of squats from a mobility standpoint. Even a well-stabilized PVC pipe overhead working into the squat, not achieving full ROM initially, is a great progression.

And moving planks are a great source of core and shoulder strength.

Our spice for the day comes in a high rep wall ball workout with a teammate. “No Reps” will be a real thing.

And we’ll cash out with some fun core stuff.

Think about the new year as a time to break bad habits, be more consistent with your trianing, and move more – after all, it’s cooler out. You know that will make your coaches happy!