10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 SOTS press with PVC Then – Warm up to heavy-ish back squats – can use chains for extra stability challenge Then – 5x Back Squats (bar plus chains?) 5x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 8 Push Press Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats 5x Bent Over Rows (with DBs or BB) 5x […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 SOTS press with PVC Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats (can add […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 (Deep hip opening) Goblet Squats 2×10 Pushpress Then: 10x Backsquat 10x Strict press 10x Bent over rows 10x Side Plank hip lift (Per side) `10x Situp/GHD X4-5 (Rest as needed to maintain form) Then: 20-15-10-5 of: Pull-ups Feet to hands Calories on […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 8 Push Press Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats 5x Bent Over Rows (with DBs or BB) 5x […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 SOTS press with PVC Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats (can add […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Then: 5x Split Jumps (Per side) 5x Strict Press x5 rounds (Rest 60 sec or so between) Then: 10x Deck Squats (Or feet to hands) 30-60 sec plank (Per side. add shoulder tap for challenge or drop […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge Then – Warm up to heavy Split Squat Then – 5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder Back Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 30m Sled Push 10x Pull Overs 10x Anchored Leg Lowers […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Isometric Dynamic Backsquats – On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing 8x Strict press X5 (Rest 60-90 sec between) […]