10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×5 Pushups Then: 5x (Heavy) Head cutter 30m Flying burpee X 5 Rounds, rest 1-2 minutes between rounds Then: 10—1 Ladder: Body Row Anchored Leg lowers Then: 30 sec front plank + 30 […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Squat Jumps Then: 5x (Per side) Split Jumps (Add weight for challenge) 5x KTE (or 10x Feet to hands on floor) X5 Rounds, rest 1-2min between rounds Then: 30-20-10 of: Goblet Squat Windshield Wipers (total) […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Reverse Fly Then: 5x (Heavy) KB Swing 5x Pull ups X5 Rounds, Rest about 1 minute between rounds Then: 10—1 Ladder of: Chest Press Dips (10/1, 9/2, 8/3, etc) Then: 4x250m sprint on machine of […]