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 pushup Then: 5x (Heavy-ish) Deadlift 5x KB Swings X5 Rounds, Rest about 1-2 minutes between rounds Then: 10—1/1—10 of: KTE or feet to hands Burpee (10/1,9/2, 8/3, Etc) Then: 4×30 sec mountain climber/ front plank, […]

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 Step up (Per side) fast with knee drive, hold weight at chest. 60 sec wall sit hold, can be weighted X5 Rounds, rest about 1 minute between rounds Then: 10x Broad jumps 8x Pullups […]

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 […]