10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jump 2 x 5 tuck jump (or high knees) Then – (Athletes can pair up / share bars + boxes for space…or split group into 2 teams and have one start […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Cossack Squat Stretch 2 x 8 Frog Hops Then: 5x Side Lunge Each Side (alternate) – with or without weight at chest 10x Ball Slams 60sec OH Plate Hold x 5 […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 30m Tactical Lunge Then: 8x Heavy-ish KB Swings 5x per side Weighted Step Ups Rest 60sec x 5 Then: 3x RMM (heavy) 300m ski/row hard 90sec […]