10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 OH KB press and Stretch Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squats 6x Pushpress 6x Pushup 500m Ski/Row x 3 rounds (Rest 2 min at end of total sets) Then: Increase […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 10 Good morning Then: 5x RDL (Heavy) 10x Plate Halo (Per direction) X5 rounds (Rest 60-90 seconds between rounds) Then: 10x Single KB swing 10x (Per side) Around the world with KB 10x […]