10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2x 30 sec running in place 2×5 Pushups Then: 10x total steps Walking Lunge with Rotation – hold weight at chest, rotate and press the weight out on each step (if R foot is forward, rotate […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×30/30 Air Squat/Squat hold 2×30/30 Pushpress/Oh hold Then: 5x Clean + Press (BB, KBs, or Head Cutter with single KB) 60sec Sprint @ machine of choice (or jump rope) X 5 rounds, rest 1-2min between rounds Then: 8x Pull […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat Then: 5x (Heavy) Ball Slam 5x (heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 30-20-10 ladder of: Pullups Atomic Situp Calories on a machine of choice Then: Cool Down/mobility