10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 6 Deep Hip Opening Goblet Squats 2 x 5 Bento Over Row THEN: 5x Front Squat or Goblet Squat 8x Body Row X 5 rounds, rest 1-2 […]

10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Push Press 2x 30 sec squat/30 sec hold at bottom of squat THEN: 5x RMM 10x KTE or Feet to Hands X 5 rounds, rest 1-2 […]

10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 Split Squat 2 x 5 Push Press THEN: 3x TGU 5x Pull Over x 5 rounds rest as needed THEN: 10-1/1-10 Ladder of Headcutters/Push Ups THEN: […]