Power + Supplemental Warm up 10:00 2 x 8 shoulder openers 2 x 5 Cuban press 3 x 5 wall squat 30 m Tactical Lunge 2 x 5 SOTS with PVC Then: 3 x 8 Front Raise 3 x 8 Lateral Raise 3 x 8 Reverse Fly Then: 5x BB Clean + 20x KB Spike […]
Strength 10:00 warm up row/ski 2 x 8 Shoulder openers 2 x 5 Cuban Press 10x Y’s, Flys, 90/90 3 x 5 Wall Squats Then: Review BSSU, work up in weight Then 5 x 2 @ ~2RM In between each set, do: 5x Body Row 5x Push Press 5x KTE 30 sec ring support Then: […]
Power Endurance 10:00 Easy jog 3×5 Wall Squats 3×10 Shoulder Openers 10x OH Reach, Chest Openers on foam roller Toss Med Balls 5:00Then: 25m Lunge 2KB @ 45# in FC position + 25m Bear Crawl 2DB @ 30# x2 rounds Then: 2x 25m OH Walking Lunge @ 85# BB Then: 10 – 5 Front Squat […]
Strength 10:00 row/ski erg/airdyne (5:00 easy, 5:00 of 30/30 hard/easy effort) 2 x 10 shoulder openers 3 x 5 wall squats 3 x 5 cuban press 2 x 30m OH walking lunge (15m forward/15m backwards, then switch hands) 2 x 8 bent over rows @light db’s then 10x pull up + 3x TGU (per side) […]