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 30m Single Arm OH Walking Lunge (forward+backward) Warm up to weights for DL and Push Press… Then – 10x Dead Lift (medium heavy) 5x Heavy Push Press 2min Step Ups (can be weighted […]

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 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or Cross-Over Symmetry Bands) Then – 10x Ball Slams 8x Box Jumps 60sec OH Plate Hold X 5 rounds, rest as […]

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 […]