STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Mornings Then: 5x Heavy RDL 20x (total) Kayaker with weight X5 Rounds, rest about 1 minute between rounds Then: 10x Lunge to knee drive, front foot can be elevated for challenge (5x Per side) 15m Bear […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good morning Then: 5x RDL 10x Ball March or Feet to hands on the floor Rest 1-2 minutes between sets x 5 rounds Then: 10 – 1 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 Maxercist Row each side Then – Warm up to ~heavy RDL and floor press weights Then – 5x RDL 5x Floor Press 5x each side Contralateral March (use weighted med […]