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 3 x 6 Goblet Squats 2 x 5 Body Rows THEN: 5x Front Squat 8x Pull Over X 5 rounds, rest 1-2 min btw rounds THEN: 5x Floor Press […]

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 30m Tactical Lunge 2x 30sec push press/30sec oh hold THEN: 5x Split Squats, each side 5x Strict OH Press X 5 rounds, rest 1-2 min btw rounds […]

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 30m OH Walking Lunge – forward/backward, switch arms THEN: 3x TGU, per side 5x Pull Ups X 5 rounds, rest 1-2 min btw rounds THEN: 8x Burpees […]