10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 30m Tactical Lunge
Then –
10x Body Rows
20x Head Cutters
30x Push Ups
40x Anchored Leg Lowers
50x Ball Slams
40x Sit Ups
30x Push Press
20x Goblet Squats
10x KTE
Then –
60sec Front Plank
30sec Side Plank (each side)
60sec rest
X 3
If time:
2000m for time ski or row
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder of Goblet Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
10x Pull Ups + 10x Deck Squats + 15x Whip Smash
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Cool down, stretch