10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side KB press and stretch 2 x 30m Tactical Lunge Then – Warm up to medium heavy TGU Then – 3x per side TGU 3x Pull Ups (strict/dead hang. Can […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs) Then – 3x Dead […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge (forward/backward, then switch arms) 2 x 8 Frog Hops Then – 5x Front Squats with Landmine – fairly heavy 8x Burpees X 5 rounds, rest 1-2 minutes between […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies Then – Warm up to heavy BSSU and pull over Then – 3x per side BSSU (heavy) 5x Pull Overs (heavy) X 6 rounds, […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 8 Push Press (medium weight) Then – Warm up to heavy SLSLDL Then – 3x per side SLSLDL 3x Pull Ups (minimal assistance; can be weighted) X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side Single leg squat to bench 2 x 5 per side half-kneeling KB up press Then – Warm up to heavy Front Squat Then – 3x Front squats (heavy) 60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good Mornings 3 x 5 Reverse Flies (with DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Pull Over Then – 5x Dead Lift (heavy) 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge – forward/backward then switch arms Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats (heavy) 5x Push Ups (on rings or BOSU for extra […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Push Ups (inclined / knees / toes) Then – 10x (total steps) Weighted Walking Lunge (fairly heavy) 5x Push Press (also […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops Then – 10x total Split Jumps (or Lunge in Place) + 30sec Sprint @ Machine of choice (or jump rope!) 20x total Split Jumps (or Lunge in […]