10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30 M Tactical lunge x 2-watch posture!! Then: 10x Split Squat, 5 per leg 20x Bulgarian Bag Swing or Halo 10 each direction x 5 Then: 5x Pull Over 10x […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Push Press 2 x 8 Goblet Squat (deep, hip opening) Then – 2min Step Ups (can be weighted) 5x Pull Ups (minimal assistance) 60sec Wall […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then – 10x Clean and Press (BB or KB) 500m row/ski (go hard! same machine for all three […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 25x Body Row 50x Goblet Squats 50x Push Up 50x Frog Hops 50x Windshield Wipers 50x Ball […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Push Ups Then – 8x KB Swing (fairly heavy) 5x (per side) Skater’s Lunge 60sec Kayakers X 3-4 rounds, rest […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec Plate Halos (switch directions at 30sec) X 5 […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Good mornings with KB 2 x 10 Frog Hops Then – 10x KB Swings 5x (per side) Backward Lunge to Step up with Knee drive […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers X 3-4 rounds, minimal rest […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec jump rope (or frog hops) / 30sec rest (or squat hold for extra challenge) 2 x 30sec push press / 30sec OH hold (light DBs) […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 goblet squats, deep with hip opening stretch 2×6 KB Swings Then: 5x Accelerating back squat, can add chains 5x RMM X5 rounds rest as needed. Then: 10x Ball slams 5x Bent over rows 60 seconds Plank or […]