POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
3 x 8 Goblet Squats – deep, hip opening, posture!
Then:
Warm up to Back squat + chains
Then:
5 x 8 Accelerating Back Squats with Bar + Chains
rest 2 minutes between rounds; during rest, complete 8x burpees
5 Rounds
Then:
8 to 1 Pull Up Ladder
Between each rung, complete: 60m Farmer’s Carry + 30m Rock Carry
Cool Down
POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30/30 sec DB Push Press/OH Hold
2 x 30/30sec squat/squat hold
Then:
Warm up to heavy-ish BB Jerk or Push Press
Then:
5 x 5 BB Jerk (or Push Press)
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps (go high if possible)
Then:
30-20-10 reps of each:
Pull Overs + Push ups
Then, if time:
Ab circuit 🙂 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold
3-4 rounds; rest 60sec between each round
Cool Down