10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 Goblet Squats
3x per side Swing Snatch + Reverse TGU + Windmill one full round of all three is one rep
Then:
10x Landmine Reverse Lunge – bar held at shoulder, 5 per side switch side bar is on after 5 reps
Then:
15m sled pull – standing, plank, or seated
60 sec FLR or Plank
30 sec side plank per side
5x push up
x 5
Cool Down
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 per side Single Leg Squat to bench
Then –
5x Split Squats (per side), can hold weight at chest or at sides
5x RMM
60m Farmer’s Carry
x 5 rounds, rest as needed to maintain form
Then –
30-20-10 reps of each
Deck Squats
Whip Smash
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Maxercist Row each side
Then –
Warm up to ~heavy RDL and floor press weights
Then –
5x RDL
5x Floor Press
5x each side Contralateral March (use weighted med ball?)
X 5 rounds, rest as needed to maintain form
Then –
15m Weighted Walking Lunge (heavy, hold at sides or chest)
15m Standing Sled Pull (heavy)
30sec Ring Support
X 4, rest as needed
Cool down, stretch