10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squat
30m OH Walking Lunge
2 x 10 KB Swing Snatch
Then:
10x Dead Lift + 250m Row: 2:00 to complete 6 rounds
Then:
15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds
cool down
10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
8 x’s Y’s Flys 90/90
3 x 5 Wall squats Narrow stance
30m OH Walking Lunge
Then
5 x 3 BSSU @ 85#
Then:
8x Each On Rings:
Plank Row Rings
Archers on
Dips
Feet to Hands
x 5
10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squat
30m OH Walking Lunge
Then:
Learn SLSLDL
Then :
5 x 4 SLSLDL @ 65#
60 sec Ring Push up, one push every 10 secs
10x 90# Ab Wheel in between rounds
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
5 x 5 wall squat work on narrow stance squat,
30m OH Walking Lunge
Then:
Work up to heavy Back Squat Step Up
Then:
6 x 2 BSSU @ 75#
Then:
10- 1 KTE and Push Up Ladder
Power Endurance
5:00 Airdyne just arms
3 x 5 wall squats
3 x 5 cuban press
3 x 8 shoulder openers
then
4:00 30/30 DB PP rest is locked out over head +
rest 1:00
2:00 Airdyne go hard
then
2:00 FLR + 1:00rest
then
4:00 30/30 Push Ups rest is locked out (of course) + 1:00 rest
then
2:00 Airdyne go hard
then
2:00 static Ring Hold Dip position + 1:00 rest
then
4:00 30/30 Halos 45# plate, rest is actually rest + 1:00 rest
then
2:00 Airdyne go hard
then
2:00 pull ups, one pull up every 10 secs for 2min, do not let go of the bar. + 1:00 rest
Last but not least…grab two 45# plates one in each hand, walk around studio 2:00 (do not drop on foot) rest 1:00 repeat x 3
Athlete: Matt