10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 goblet squats – deep, hip opening, focus on posture 3 x 5 reverse flies Then – Warm up to Back Squat and RMM fairly heavy Then – 5x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 frog hops 2 x 5 reverse flies Any additional mobility/stability work Then – 10 to 1 Ladder Head Cutters / Burpees (10/1, 9/2, 8/3, 7/4…1/10) Rest as needed to maintain form Then […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 10x Split Jumps (total) + 20sec sprint @ machine of choice 20x Split Jumps (total) + 20sec sprint @ machine of choice 30x Split […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 of each: Front Raise, Lateral Raise, Reverse Flies (light DBs) Any additional mobility/stability work Then – 5x RDL 15m Weighted Walking Lunge 5x Push Press X 6 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 30/30 air squat / squat hold 2 x 30/30 push press/oh hold Any additional mobility/stability work Then – “On the Minute” 10x Dead Lift (Medium weight not too […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Morning 2 x 10 Push Press Any additional mobility/stability work Then: 10x Pull Ups 20x Goblet Squats 30x Deck Squats 40x Push Press 50x Ball Slams 40x Anchored Leg Lowers 30x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps (or High knee march) Any additional mobility/stability work Then – 8x Back Squats (Medium weight not super heavy) 5x Box Jumps Rest 60-90sec X 5 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 30m Sled Push (Heavy + Fast) 15x Whip Smash X 4 rounds, rest 60-90sec between Then – 8x Pull […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x Split Squats (per leg) 8x Burpees X 5 rounds, rest 60-90sec between rounds Then – 12x Single Arm Weighted Sit Ups (switch arms […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x per side Skater’s Lunge with Landmine 10x Ball Slams X 5 rounds, rest 1-2 minutes between rounds Then – 8x Pull Ups 8x […]