10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec DBPP / 30sec OH Hold (stay light) Then – 10x Body Row 20x Sit Ups 30x Goblet Squats 40x Anchored Leg […]

10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 Push ups Then: 5x Split Jump per side (can be weighted) 10x Whip smash X 5 Rounds, rest about 1 minute between rounds Then: 15m Bear Crawl 5x Push ups 10x Clanks (per side) X4 […]

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 2×10 Squat Jumps Then: 5x Isometric Back Squat (Pause at 1/4th, 1/2, 3/4th and then full depth. Power up. Add chains if needed) 10x Broad jumps X5 Rounds, rest about 1-2 minutes between rounds Then: 8—1 […]