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 3 x 6 Deep Hip Opening Squats 2 x 5 Push Ups THEN: 5x Back Squat 30 sec Ring Hold, can add dip every 10 sec X 5 rounds, […]
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 3 x 5 Maxercist row 2 x 5 Push Ups THEN: 5x DeadLift 5x Chest Press/Bench Press X 5 rounds, rest 1min btw rounds THEN: 8x Body Rows 15m […]
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 […]
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 3 x 6 Deep Hip Opening Goblet Squats 2 x 5 Bento Over Row THEN: 5x Front Squat or Goblet Squat 8x Body Row X 5 rounds, rest 1-2 […]
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 8 Push Press 2x 30 sec squat/30 sec hold at bottom of squat THEN: 5x RMM 10x KTE or Feet to Hands X 5 rounds, rest 1-2 […]
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 Squat 2 x 5 Push Press THEN: 3x TGU 5x Pull Over x 5 rounds rest as needed THEN: 10-1/1-10 Ladder of Headcutters/Push Ups THEN: […]
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 8 Good mornings 2 x 5 Body Rows THEN: 5x RDL 5x Pull Ups X 5 rounds, rest 1min btw rounds THEN: 8x Dips (rings, bars, or […]
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 SLSLDL. Per side 2 x 5 Squat Jumps 2 x 5 push ups THEN: 10x Weighted Walking Lunge, total steps 5x Bench Press/Chest Press – can […]
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 3 x 6 Goblet Squats 2 x 5 Body Rows THEN: 5x Front Squat 8x Pull Over X 5 rounds, rest 1-2 min btw rounds THEN: 5x Floor Press […]
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 30m Tactical Lunge 2x 30sec push press/30sec oh hold THEN: 5x Split Squats, each side 5x Strict OH Press X 5 rounds, rest 1-2 min btw rounds […]