10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Goblet Squat Then: 5x Dynamic back squat with chains (Pause at 1/4, 1/2 and 3/4 of the way down. Accelerate up) 10x Lateral hops over bosu, parralettes or lines. X5 Rounds, rest as needed Then: 60m Farmers […]

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical Lunge Then: 5x Back Squat 250m sprint machine of choice or 60 airdyne, hard effort X5 Rounds, Rest 1-2 minutes between rounds Then: 30 sec Clank hold per side, or lower lift 8x Push ups 8x Pull […]

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 squats 2×30/30 push press/OH hold Then: (If larger class can be Team One/Team Two then switch) 5x (per side) Squat to single arm OH press with landmine 8x Box Jump X5 Rounds, rest about […]