Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×5 KB OH press and Stretch Then: 10—1 Backsquat/Body Row Ladder (10/1,9/2,8/3, Etc) (Rest as needed to maintain form) Then: 10x Decksquats 10x Burpee 10x Side Plank Hip lifts 10x Med ball sit toss or weighted sit up X4 […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats Then: Then: 20 + 15 + 10 + 5 reps of each – Goblet Squat + Push Ups + KTE Then: 30 sec push press 30 sec […]
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 Tactical Lunge 2 x 10 Push Press Then: IWT 6x Front Squat + 250m Row/ski + 2min rest x 3 Rest 2:00min Then: 8x KB Swing + 250m Row/ski + 2min […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 5 Reverse Fly (light weight or at bands) Then: 6-way KB or BB Complex Same weight for all movements, try to not put weight down until push […]