10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Pushups
Then:
6x Goblet Squats
8x KB Swings
10x Strict Press
X4
Then:
10x Landmine backwards lunge (5x Per side)
10x (Total) Landmine Russian Twist
30 sec ring support
X4 rounds
Then:
2000m Ski/Row. or 100 cal on Airdyne
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
Then: BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Pushpress
6x Pushup
500m ski/Row
X3
Rest: 3:00 at the end of each set
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/rest
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×5 OH Press and stretch
Then:
10—1 Deadlift/Ball slam Ladder
(10/1, 9/2, 8/3, etc)
Then:
5x Floor press
10x Leg Lower, can be with weight locked out over chest.
X4 rounds
Then:
8×30/30 Hard/Easy on Machine of choice
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
5x RMM
X5 (Rest 60 sec between )
Then:
5x GHD sit up or weighted sit up.
8x Pullover
10x Windshield Wiper (total)
X4 rounds
Then:
8×20 sec all out sprint/10 sec rest machine of choice