10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 20x Frog Hops + 30m Tactical Lunge Then – 10x *Split Jumps (total) + 30sec Sprint @ machine of choice 20x Split Jumps (total) + 30sec Sprint @ […]

10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 of each: Front Raise, Lateral Raise, Reverse Fly (with light DBs) Then – KB or BB Complex (your choice) – 6x Dead Lift 6x Bent […]

10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec jump rope (or frog hops) / 30sec rest (or squat hold for extra challenge) 2 x 30sec push press / 30sec OH hold (light DBs) […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 burpees 2×8 squat jumps Then: 6x box jumps 20x Whip smash X5 rounds rest as necessary Then: 30 second side plank, can be Clank, can add in hip lower and lift 10x ball toss sit ups (or […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 10x Skaters lunge with landmine, 5 per side. 10x KB swings x5 rounds, rest as necessary Then: 10-1 Goblet squat-body row ladder Then: 8x 30sec/30sec hard/easy machine of choice. Cool down with additional mobility […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 6 goblet squat 2×10 jump squats 2 x 5 push press Then: 5x Accelerating Back Squat, can add chains 10x push ups, can be toes, knees, combo, add a clap for fun, rings X5 rounds, rest […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 15m Weighted walking lunge 10x KB Swings x5 rounds, rest as necessary Then: 10x Landmine russian twist, can be 10 total or 10 per side athletes choice 8x Dips- rings, bar, bench 60 second […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push ups 2×10 squat jumps Then: 5x Flying burpees 7x Front raise, lateral raise, reverse fly combo – all with same weight DB no rest. X5 rounds, rest as needed. Then: 10x weighted sit ups 10x per […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Maxercist row 30m Tactical Lunge Then: 10x Split jump can be 5x side split jumps or 10 total. 20x Whip smash X5 rounds rest as necessary Then: 5x Pull ups 30 seconds V sit 8x Pull overs […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push Press 2×6 Goblet Squat Then: 8x Headcutters 15m bear crawl X5 rounds rest as needed. Then: 8x Deck squats 30m Farmer’s Carry 30sec OH plate Hold X3 rounds minimal rest Then: 4x250m 1:1 work rest machine […]