Strength Warm up 10 minutes jog/bike 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 2 x 8 good mornings 10x OH reach, chest openers then: 10 – 1 KB/DB Push Press + RDL Ladder rest as needed then: 15m Sled Push Heavy + 15x KB Swings + 30 […]
Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]
10:00 Warm Up 2×5 Wall Squats 2×5 Cuban Press 2×10 Shoulder Openers Then 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds, increase weight each set Then 3×10 Back Squat 3×10 RDL Then Work up to KB FR Squat Heavy Then 2x KB FR Squat + 200m SkiErg/Row/Airdyne (Sprint) […]