Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 30m Single Arm OH Walking Lung (forward + backward then switch arms) Then – Warm up to heavy Split Squat (can hold weight at sides or at chesT) Then – 5x per side […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30/30 air squat / squat hold 2 x 30/30 push press /oh hold (stay light!) Then – Warm up to heavy RDL and RMM Then – 5x RDL (heavy) 3x RMM […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Bent Over Rows (stay light) Then – 10x (total) Weighted Walking Lunge – hold weight at sides or at chest […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies (with light DBs or cross-over symmetry bands) Then – Warm up to heavy Front Squats Then – 5x Front Squat (can add chains […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Good mornings 2 x 5 per side Half Kneeling KB Bell up Press Then – Warm up to heavy-ish SLSLDL (Can use BB or KB) Then – 5x per side […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 SOTS press with PVC Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats (can add […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 30m Single arm OH walking lunge (forward + backward then switch) Then – Warm up to heavy TGU and do a few push ups Then – 2x per side TGU (heavy) 6x Push […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 Push Press (light) Then – Warm up to heavy Front Squat Then – 5x Front Squats (fairly heavy) 5x […]

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 SOTS press with PVC Then – 5x Heavy Weighted Step Up (each side) – holds weight at sides or at chest 5x Strict OH Press […]

2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Chest Press Then – 5x Dead Lift (heavy if appropriate) 5x Chest […]