10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking lunge (forward + backward, then switch arms) Any additional mobility/stability work Then – 5x Head Cutters (heavy) 5x per side Step Ups – hold weight at chest or at sides […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats (deep w/hip opening stretch) 3 x 5 per side Half Kneeling Single Arm KB Up press Any additional mobility/stability work Then – 5x Head Cutters (heavy) 200m Sprint @ machine […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m OH walking Lunge (Forward/backwards, switch) Then: 5x (Heavy-ish) SLSLDL 5x Pullovers X5 Rounds, Rest 1-2 minutes between sets Then: 10x Head cutter 30 sec Ring support (Rings or bar) 60 sec Mountain climber X5 Rounds, rest […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30sec squat / 30sec squat hold (no weight) 2 x 30sec push press / 30sec OH hold (light warm up weight) Any additional mobility/stability work on own Then – 25x Body Row 50x Goblet […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 8 Goblet Squats Then: 10x Head Cutter 30sec Mountain Climbers 5 Rounds, rest 60sec between each round Then: 8x Pull Ups 5x Floor Press with Barbell 5x Floor Wiper (or […]