10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then – 10x Clean and Press (BB or KB) 500m row/ski (go hard! same machine for all three […]

10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 25x Body Row 50x Goblet Squats 50x Push Up 50x Frog Hops 50x Windshield Wipers 50x Ball […]

10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Push Ups Then – 8x KB Swing (fairly heavy) 5x (per side) Skater’s Lunge 60sec Kayakers X 3-4 rounds, rest […]