10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30/30 air squats/squat hold 2x 30/30 push press/oh hold Any additional mobility/stability work Then – 3x RMM (heavy) 10x Ball Slams X 5, rest 1-2min between rounds Then – 10x Bulgarian Bag Swings […]

10minute warm up easy cardio 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 arms) Any additional mobility/stability work Then – 5x Head Cutters (heavy) 5x per side Step Ups – hold weight at chest or at sides […]

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec Air Squat / 30sec Squat Hold (no rest) 2 x 30sec DBPP / 30sec OH Hold (no rest) Any additional mobility/stability work Then – Warm up to Medium weight Back Squat (not […]