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, BB/KB Complex: 6x Deadlift 6x Clean 6x Bent Over Row 6x Front Squat 6x Pushpress 6x Pushup 250m Ski/Row x 3 rounds rest as needed once you have finished the complex Then: […]

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 (Per side) OH press and Stretch Then: 5x BB/KB Clean + Press 30 sec Ring Support 10x Deck Squat X5 Rounds, minimal rest Then: 8x Burpee 10x Split Jump 15m Sled Pull X4-5 Rounds, Minimal […]