Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×5 KB OH press half kneeling Then: 5x Split Jump (Per side, can be Weighted) 60 sec plank/FLR 150m ski/row X4 Rounds (Minimal Rest) Then: (Split into teams is class is too big, or sub whipsmash/burpee combo for sled pull/push) 10x Goblet Squats […]

Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress (Light) Then: 10x Floor press 20x Ball slams 30x Bicycles on Floor 40x Deck Squats 50x Goblet Squats 40x Body Rows 30x Bicycles on Floor 20x Split Jumps 10x Floor Press (Rest as needed to maintain form) Then: 3x 30 […]

Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×5 KB OH press and Stretch Then: 10—1 Backsquat/Body Row Ladder (10/1,9/2,8/3, Etc) (Rest as needed to maintain form) Then: 10x Decksquats 10x Burpee 10x Side Plank Hip lifts 10x Med ball sit toss or weighted sit up X4 […]