10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL (Per side) 2×10 Frog Hops Then: 30m Weighted sled push – heavy and fast 5x Pull Up X5 Rounds, rest 60-90sec between rounds Then: 15m Bear Crawl 8x Dips 10x (each side) Lateral Hops – on floor […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Good Morning Then: 5x Isometric dynamic back squat (Add chains for challenge. Pause at 1/4th depth, 1/2 depth/ 3/4th depth and then full depth, power up) 8x Burpees X5 Rounds, rest 1-2min between rounds Then: […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Half kneeling KB up press Then: 5x Box Jumps 8x Ball Slams X 5 Rounds, Rest 1-2min between rounds Then: 10x Bulgarian bag swing or plate halo (Per side) 15m Sled pull standing (Can use […]