10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 Split Squats 2 x 5 Push Ups THEN: 5x SLSLDL, per leg 5x Push Press X 5 rounds, rest as needed THEN: 15m Bear Crawl 10x […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Push Press 2 x 30sec sprint / 30sec easy Then – On the Minute: 10cal Ski/Row/Bike 10x Goblet Squat 10x Burpees 10x Body Row 10x KTE X 5 rounds You […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push Press 2×6 Goblet Squat Then: 8x Headcutters 15m bear crawl X5 rounds rest as needed. Then: 8x Deck squats 30m Farmer’s Carry 30sec OH plate Hold X3 rounds minimal rest Then: 4x250m 1:1 work rest machine […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Good mornings w/KB 2 x 5 squat jumps 2 x 5 tuck jumps Then – 10x Dead Lift 5x Box Jumps 5x Push Press Max rounds in 12 minutes Then – […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical lunge 2 x 5 Push Ups (inclined/knees/toes) Then: 10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside) 20x Spit Jumps (total) + 30sec […]