10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x Heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 reverse flies (light DBs or bands) 3 x 6 goblet squats – deep, hip opening + focus on posture Then – Warm up to heavy Front Squats Then – […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – Warm up to heavy Step Up (can hold weight at chest or at sides) Then – 3 per […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 3 per side single leg butt to bench squat 3 x 5 push ups Then – Warm up to heavy Dead Lift (BB, KB, or Hex bar) Then – 5x […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 5 SLSLDL per side 3 x 5 OH Press and stretch Then – Warm up to heavy TGU Then – 2x per side TGU 8x Body Row X 5 rounds, rest […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 10 Good mornings 3 x 5 Reverse Flies (with DBs or bands) Then – Warm up to heavy Dead Lift and Push Press Then – 3x Dead Lift 5x Push Press […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 30m Single Arm OH Walking Lung (forward + backward then switch arms) Then – Warm up to heavy Split Squat (can hold weight at sides or at chesT) Then – 5x per side […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Bent Over Rows (stay light) Then – 10x (total) Weighted Walking Lunge – hold weight at sides or at chest […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Good mornings 2 x 5 per side Half Kneeling KB Bell up Press Then – Warm up to heavy-ish SLSLDL (Can use BB or KB) Then – 5x per side […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 8 Goblet Squats – deep, hip opening + posture 2 x 5 SOTS press with PVC Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats (can add […]