10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Split Squat (Per leg) weighted KB at chest 10x Whip Smash (Go Hard) x 5 rounds (Rest 30-60 sec between) Then: 30-60 sec Squat hold with Landmine 10x Kayaker 8x GHD sit up or Weighted Sit up or SU […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat jumps 2×5 Tuck Jumps Then: 5x Box Jumps 8x Pushpress x 5 rounds (Rest 30-60 sec between) Then: 15m Sled Push 15m Sled Pull 5x Dips (Bar, rings, bench) x 4 rounds minimal rest Then: 4x250m Ski/Row. 1:1 work/rest Cool Down […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]