10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 2×10 Good morning Then: 5x Split Jump (can be weighted) 5x (Heavy) Push press X5 Rounds, rest about 1 minute between rounds Then: 15m Sled pull standing 10x Pikes or Knee Tucks – […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Push ups 2×10 Squat Jumps Then: 5x Heavy Goblet Squats (or KBs in Front Rack position) 8x Burpees X 5 Rounds, rest about 1 minute between rounds Then: 10—1 ladder of: Anchored Leg Lowers Pull overs (10/10, 9/9/ […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch with Dumbbell or KB 3×8 Goblet Squat 2×5 High knee march Then: 5x Box Jumps 8x Body rows X 5 Rounds, rest 1-2min between rounds Then: 5x Push Press (heavy) 10x Landmine Russian twist […]