Mobility http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 0:10 Butt Kicks 0:10 High Knees 10 Air Squats   Strength Warm-up 5 Deadlifts (Just the Bar) 5 Deadlifts (40% of your 1 RM) 5 Deadlifts (50% of your 1 RM) 3 Deadlifts (60% of your 1 RM) 1 Deadlift (80%…