10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6/side Step Back Lunge to OH Press Then: 3/side TGU 5x Push Up X5 Rounds Then: 20x (total) Split Jump 30s Swimmer 8x Bent Over Row Then: 8x30s Hard/30s Less Hard @ machine
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Tactical Lunge 2 x 5 Push Ups (bar/knees/toes keep these easy enough to be a warm up) Then – Warm up to weight for Split Squats Then – […]