10:00 Warmup on Machine of Choice 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 […]

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 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 […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×5 pushups Then: 10—1 Back squat Ladder 20-30 sec OH plate Hold + 60sec interval machine of choice between each “Rung” of the ladder. Then: 10x Burpee 10x Pullups 10x Med ball sit toss or single arm […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×10 Pushpress Then: 10x Body Rows 20x Goblet Squats 30x Deck Squats 40x Pushpress 50x Ball slams 40x Anchored Leg Lowers 30x Pullovers 20x Split Jumps 10x Body Rows Then: 2000m row or ski or 200 calories on air dyne […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Frog hops Then: 10x Split Jumps 150m Sprint 20x Split Jumps 150m Sprint 30x Split Jumps 150m Sprint 40x Split Jumps 150m Sprint One round, Rest before next block. Then: 10x Floor press 10x Windshield wiper (total) 10x Anchored […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×10 Pushpress Then: 10x Backsquat 10x Strict press 10x Bent over rows 10x Side Plank hip lift (Per side) `10x Situp/GHD X4-5 (Rest as needed to maintain form) Then: 20-15-10-5 of: Pull-ups Feet to hands Calories on […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 high knee march 2×5 Single KB OH Press Then: 10x Box Jumps 2x RMM 8x Box Jumps 4x RMM 6x Box Jumps 6x RMM 4x Box Jumps 8x RMM (Decrease weight on RMM as reps increase as needed) Then: […]

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]