10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening Goblet Squats
Then:
5x Back Squat
10x Contralateral Ball march
X5 rounds (Rest 60-90 seconds between)
Then:
5x Floor Press
10x Windshield Wiper
30 sec plank with shoulder tap
X5 rounds
Then: 8×30/30 Hard/Easy
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×3 Maxercist row
Then:
5x SLSLDL
15m Sled push
X5 rounds (Rest 60-90 sec between)
Then:
5x RMM
30-60 sec superman hold
10x GHD or sit-up of choice
X5 rounds
Then: 2000m Ski/Row for time
Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
30sec/30sec (hold) push press – light weight
Then:
5x Front Squat
5x Half kneeling KB-up Strict press
X5 rounds (Rest 60-90 sec Between)
Then:
8x Chest Press
5x Pullups
60 sec plank/FLR on rings
X5 rounds
Then: 6×20 sec hard/10 sec easy on machine of choice
Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
Then: Cool down/Stretch