10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats – can add chains for extra challenge 5x Dips […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats (Deep Hip Opening) Then: 5x Backsquat 8x Box Jumps X5 (Rest about 60 sec between) Then: 10x Deck Squat 10x Skaters Lunge (Use sliders, landmine or jumping forward) 5x KTE (Or Feet to hands) X 4 rounds Then: 4×30/30 sec mountain […]
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 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Kb Swing 8x Strict Press 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips (10/1, […]