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 […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 goblet squats, deep with hip opening stretch 2×6 KB Swings Then: 5x Accelerating back squat, can add chains 5x RMM X5 rounds rest as needed. Then: 10x Ball slams 5x Bent over rows 60 seconds Plank or […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Squat Jump 2×8 Push up Then: 5x Burpee box jump (burpee first then jump on to a box) 8x Body rows X5 rounds rest as needed Then: 30 secs mt climbers 30 secs flutter kicks 30 sec […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 Split Squat per leg Then: 5x per leg – BSSU w/ high knee drive 8x Ball Slams X5 rounds rest as needed Then: 8x KTE 8x Bent over rows 1 min wall sit- add weight (ball held […]

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: 5x per side, Landmine lunge to press 5x Pull ups X5 rounds rest as needed Then: 30 seconds of the following Flutter kick Side plank Sit up Ring Support x3 rounds minimal rest Then: […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 KB Oh press, stretch 2×8 Goblet squats Then: BB/KB Complex: 6x Deadlift 6x Bent over row 6x Hang clean 6x Front squat 6x Push press 6x Push up X3, increase load each round Rest 1-2 mins between […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 60 sec jump rope OR 2×20 frog hops 2×8 push up Then: 5x Burpees 8x KB swings X5 rounds rest rest as needed Then: 10x Feet to hands – hanging on a bar, or laying on back on […]

10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 8 KB Swing 2×5/side KB halo in lunge Then: 6x BB (or KB) Cleans 20x Whip Smash X5 rounds, rest as needed. Then: 60m Farmer’s carry 30m Rock carry 10x Windshield wipers – can be total […]

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 – 5x/side Split jumps (can be 10 per leg, athletes choice) 5x Bent Over Row X5 rounds rest as needed. Then 8x Dips, can be bench, bar or rings – athlete’s choice 15m […]