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: […]

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 Good mornings 2 x 5 Body Rows THEN: 5x RDL 5x Pull Ups X 5 rounds, rest 1min btw rounds THEN: 8x Dips (rings, bars, or […]

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 SLSLDL. Per side 2 x 5 Squat Jumps 2 x 5 push ups THEN: 10x Weighted Walking Lunge, total steps 5x Bench Press/Chest Press – can […]