10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms)
Then:
Warm up to weight in TGU
Then:
2x per side heavy TGU
5x Pull Ups
X 5, rest ~60sec between rounds
Then:
60sec Wall Sit Hold
60sec Burpees
(Athletes can pair up and alternate between the wall sit and burpees)
X 3
Then:
3 x 250m ski/row (sprint)
1:1 work:rest
Then:
Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good mornings with PVC across shoulders
Then:
Warm up to heavy RDL
Then:
5x RDL (fairly heavy)
3x heavy RMM
Rest ~60 sec
X 5 rounds
Then:
15m Weighted Walking Lunge medium heavy
30m Broad Jumps
30sec OH Plate Hold
X 5 rounds, rest 30sec between rounds
Then:
Cool down with mobility/stability
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 3 each side Single leg ass-to-bench
Then:
Find weight for heavy SLSLDL (can use BB/KB/DBs)
Then:
3x SLSLDL each side (heavy)
8x heavy Pull Overs
60sec rest
X 5 rounds
Then:
10x Goblet Squat
30m Rock carry hold (med ball)
60m Farmers carry
X 5 rounds, rest as needed to maintain form
If time:
8×30/30sec hard/easy at machine of choice
Then:
Cool down with mobility