10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Pushpress Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Single Arm OH walking lunge (forward and backward, then switch) Then – 10cal Ski Erg or Rower 10x Body Row 10x Sit Ups 10x Box Jumps 10x Burpees X 5 rounds, […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 goblet squat 2 x 5 reverse flies (DBs or bands) Then – 10x KB Swing 10x Push Press 60sec rest x 5 rounds, increase weight through rounds if possible Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Weighted walking lunge – hold KB at chest 2 x 5 Push Press Then – 6 to 1 ladder Split Squats (each side) – can go up in weight as […]