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 30m Tactical Lunge 2 x 8 Push Ups Then – 8x KB Swing (fairly heavy) 5x (per side) Skater’s Lunge 60sec Kayakers X 3-4 rounds, rest […]

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 8 Goblet Squats 2 x 8 Push Press Then – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec Plate Halos (switch directions at 30sec) X 5 […]

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 8 Good mornings with KB 2 x 10 Frog Hops Then – 10x KB Swings 5x (per side) Backward Lunge to Step up with Knee drive […]

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 30sec Jump rope (or air squat or frog hop) / 30sec rest Then – “On the minute” (1 minute to complete each movement, remaining time in […]

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 8 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers X 3-4 rounds, minimal rest […]

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 […]