10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single Arm OH Walking Lunge Then: Find Weight for heavy BSSU Then: 3x each side BSSU 5x Reverse Flies (light) 5x Bent Over Rows (medium heavy) X 5 rounds, rest ~60sec between rounds […]
10:00 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 5 Push Ups 3 x 5 Goblet Squats Then: 8 to 1 Ladder Bent Over Rows After each “rung”, do 15m Weighted Walking Lunges – same weight? Hold at sides Rest […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS press with PVC 30m Tactical Lunge Then: Warm up to Back Squat 3 rep weight Then: 3x Back Squats, heavy 60sec static hold of choice (ring support, front plank, side planks, […]
POWER ENDURANCE Warm up 10:00 C2/AD/Jump Rope 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 20 Ball slams 2 x 20 Wall ball Then: 1 – 10 – 1 Pull-up Ladder Then: 4:00 30/30sec DB Push Press/Rest is in OH Position Then: 10x DL @ 135# […]