In the Gym April 14th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
KB Complex, 10 of each movement…
Around the World
Figure 8s (switch directions at 5)
KB Swings (single arm 5x each side for extra challenge)
Goblet Squat
Halos
Windmills (switch sides at 5)
TGU (switch sides at 5)
X 3 rounds, rest as needed to maintain form. Try to use same KB for all movements.
Then –
40 – 30 – 20 – 10 calories at machine of choice
1:1 work: rest (or 1-2 minute rest between each)
Then –
Cool Down

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In the Gym April 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 10 frog hops
2 x 5 maxercist row
Then –
8 to 1 ladder (per side) Split Squats – hold weight at chest
After each rung, complete 5x Flying Burpees
Rest as needed to maintain form
Then –
10x KB Swing
10x Pull Ups
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch

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In the Gym April 5th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder of Goblet Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
10x Pull Ups + 10x Deck Squats + 15x Whip Smash
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch

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