10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 ×5 wall squats 2 x 5 SOTS press with PVC at wall 2 x 5 squat jumps Then: (Team 1) Work up to a heavy-ish Back Squat Then: 5 x 5 Back Squat, pause at bottom of squat […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge Then: 5x Front Raise 5x Lateral Raise 5x Reverse Fly 3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization) Then: 15 – 1 Ladder Goblet Squats between each […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 5 Push up Chest opening and OH mobility on Foam roller or bench Then: Work up to heavy Bench Press: Then: 5 x 5 Bench Press In between sets 10x single leg explosive step-up […]