10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Pushups Then: 5x (heavy) Ball slams 10x Deck squats X5 Rounds, rest about 1 minute between rounds Then: 5x (per side) Alternating lunge with landmine 60 sec plank with 1 pushup every 10 seconds (Drop […]

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical lunge 2×5 SLSLDL Then: 5x Step up (Per side) with high knee drive 10x Flying Burpee (burpee broad jump) X5 Rounds, rest as needed Then: 60 sec OH plate hold (Add bosu ball for challenge) 10x (Total) […]

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×6 Deep hip opening Goblet Squats 2×10 pushpress Then: 5x (Heavy) front squat 250m sprint on machine of choice 60 sec rest X3 Rounds, rest as needed for form Then: 5x (Heavy) Strict press 500m sprint on machine of […]