10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Deep Hip Opening Goblet Squats
Then:
10 – 1 Goblet Squat ladder
20 sec sprint on machine of choice between rungs of ladder
Then:
10x Deck Squats
30-60 sec side plank per side (Add in stability ball for challenge)
10x Kayaker total (Increase to 20x total for challenge)
X4
Then:
3x 30 sec ring support/30 sec rest
Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
Then: Cool down/Stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 8 Goblet Squats
3 x 5 Reverse Flies
Then –
Warm up to Med-Heavy Back squat
Then –
5x Back Squat
8x Push Ups
X 5 rounds, rest as needed
Then –
60m Farmer’s Carry (heavy)
10x Landmine Russian Twist
60sec OH Plate Hold
X 5 rounds, rest as needed
Cool down, stretch
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 5 per side Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
Cool down, stretch