10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or Cross-Over Symmetry Bands) Then – 10x Ball Slams 8x Box Jumps 60sec OH Plate Hold X 5 rounds, rest as […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec DBPP / 30sec OH Hold (stay light) Then – 10x Body Row 20x Sit Ups 30x Goblet Squats 40x Anchored Leg […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 Push ups Then: 5x Split Jump per side (can be weighted) 10x Whip smash X 5 Rounds, rest about 1 minute between rounds Then: 15m Bear Crawl 5x Push ups 10x Clanks (per side) X4 […]