10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 25x Body Row 50x Goblet Squats 50x Push Up 50x Frog Hops 50x Windshield Wipers 50x Ball […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec Plate Halos (switch directions at 30sec) X 5 […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 30sec Jump rope (or air squat or frog hop) / 30sec rest Then – “On the minute” (1 minute to complete each movement, remaining time in […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers X 3-4 rounds, minimal rest […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 good mornings 2 x 30m tactical lunge Then warm up to heavy-ish SLSLDL (BB or KB) Then – 5x per side SLSLDL 5x Body Rows @ rings x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 of each: Front Raise, Lateral Raise, Reverse Flies (light DBs) Any additional mobility/stability work Then – 5x RDL 15m Weighted Walking Lunge 5x Push Press X 6 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x per side Skater’s Lunge with Landmine 10x Ball Slams X 5 rounds, rest 1-2 minutes between rounds Then – 8x Pull Ups 8x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Single leg hops each leg (or 30-60sec single leg balance if no jumping) Any additional mobility/stability work Then – 10x Split Jumps (total) – can be weighted for extra challenge 🙂 – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops Any additional mobility/stability work Then – Warm up to heavy Push Press and Box Jumps Then – 5x Push Press 5x Box Jumps X 5 rounds, rest ~90seconds between Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]