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 […]
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) […]
PE/SE #11 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 Squat Jumps 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – 10x Box Jumps + 2x RMM 8x Box […]
PE/SE #10 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 – 8 to 1 Ladder Split Squats (each side) *After each “rung”, complete 8x Burpees […]
PE/SE #9 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 OH Plate Hold X 5 rounds, […]
PE/SE #8 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 8 Good mornings with KB 30m Single Arm OH Walking Lunge (forward + backward, then switch arms) Then – 10x Dead Lift (Medium weight; […]
PE/SE #7 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 DB PP + 30sec OH Hold) – light weights, no rest 2 x 30sec sprint / 30sec easy @ machine of choice Then […]
PE/SE #6 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 + 10x Burpees + 60sec Side Plank (switch sides at 30sec) […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Squat Jumps Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest as needed. Then: 8x Pullovers 10x Piston alternating chest press on Bosu ball 30-60 second mountain climbers (Can use FST for feet or […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat Jumps 2x30m Tactical Lunge Then: 10x Split Jumps, can be weighted 8x KB Swings X5 Rounds, rest about 1-2 minutes between rounds Then: 8x Burpee 8x Deck Squat 10x Windshield Wipers – 5 per side, can use […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 (Per side) KB press and stretch Then: 5x Clean and Press (KB or BB) or Headcutter 20x Kayakers (Total) X5 Rounds, rest as needed. Then: 10x Weighted Walking Lunge 30 sec (Per side) Side Plank […]