10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push ups 2×10 squat jumps Then: 5x Flying burpees 7x Front raise, lateral raise, reverse fly combo – all with same weight DB no rest. X5 rounds, rest as needed. Then: 10x weighted sit ups 10x per […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip Opening Goblet Squats Then: 5x Front Squat 10x Contralateral Ball march (Add weighted ball for challenge) X5 Rounds, Rest 1-2 minutes between Rounds Then: 15m Sled push 15m Sled pull 10x Plate Halo or […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single arm OH Walking lunge (forward/backward then switch) Then – Warm up to heavy TGU Then – 2x per side TGU (heavy) 3 Pull Ups (minimal assistance; can be weighted if […]