PE/SE #4 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 – BB or KB Complex – 6x Dead Lift 6x Bent […]

PE /SE #2 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 PVC behind shoulders 3 x 5 per side Single arm KB Press and Stretch (work on OH mobility) Then […]

PE/SE #1 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 DBPP / 30sec OH Hold (stay light!) 2 x 30/30 squat / squat hold (no added weight) Then – 10x Head Cutters (fairly […]

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Morning 2 x 10 Push Press Any additional mobility/stability work Then: 10x Pull Ups 20x Goblet Squats 30x Deck Squats 40x Push Press 50x Ball Slams 40x Anchored Leg Lowers 30x […]

10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 10x Front Squats (or Goblet Squats) 500m Ski / Row for time 2 minute rest X 3 Then – […]

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 […]