10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats (deep w/hip opening stretch) 3 x 5 per side Half Kneeling Single Arm KB Up press Any additional mobility/stability work Then – 5x Head Cutters (heavy) 200m Sprint @ machine […]

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Single leg hops each leg (or 30-60sec single leg balance if no jumping) Any additional mobility/stability work Then – 10x Split Jumps (total) – can be weighted for extra challenge 🙂 – […]

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops Any additional mobility/stability work Then – Warm up to heavy Push Press and Box Jumps Then – 5x Push Press 5x Box Jumps X 5 rounds, rest ~90seconds between Then […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Squat Jumps 2×10 Pushpress Then: 15m Heavy Sled push 15m plank sled pull (Can use KB if too hard) X5 Rounds, Rest 1-2 minute between rounds Then: 10x Plate Halo (Per side. Add bosu ball for […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 Single leg butt to bench 3×5 Pushups Then: 5x Step ups with high knee drive (per side) 8x Pullovers X5 Rounds, rest 1-2 minutes between rounds Then: 10x Chest Press 10x FST knee tucks (Or feet […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet squat 2×10 Pushpress Then: 5x (Heavy) Goblet Squat. (Add bosu ball for challenge) 3x Pullup X5 Rounds Then: 8x Pushpress 10x Bent over row 10x Clanks (Per side. Add plate on hip for challenge) X5 […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward backwards, switch) Then: 2x TGU 8x pushups (Rings, knees, toes) X6 Rounds, Rest 1-2 minutes between Rounds Then: 10x Frog Hops 10x Deck Squats 10x Body Rows X4 Rounds, rest as needed […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip Opening Goblet Squats Then: 5x Front Squat 10x Contralateral Ball march (Add weighted ball for challenge) X5 Rounds, Rest 1-2 minutes between Rounds Then: 15m Sled push 15m Sled pull 10x Plate Halo or […]

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m tactical Lunge Then: 15m (Heavy) Weighted Walking Lunge 3x RMM X6 Rounds, Rest 1-2 minutes between Rounds Then: 60 sec Bottom of squat hold with Landmine (Or weight at chest on bosu ball) 10x Landmine Russian […]