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10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 3×5 Body Row Then: 5x (Heavy) Front Squat 5x Pullups X5 Rounds, Rest 1-2 minutes between Rounds Then: 10x Split Jumps 5x Pushpress 10x Landmine Russian Twist (Total) X5 Rounds, rest as needed for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backward- switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, Rest 1-2 minutes between rounds Then: 8x KB Swing 30-60 sec FLR/front Plank 60m Farmers Carry X4 Rounds, Rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]