10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 10 Good morning
Then:
5x RDL (Heavy)
10x Plate Halo (Per direction)
X5 rounds (Rest 60-90 seconds between rounds)
Then:
10x Single KB swing
10x (Per side) Around the world with KB
10x Burpee
X5 rounds
Then: 1000m Ski/Row for time
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
5x each side side Lying Thoracic Twist
Then –
5x each side Weighted Step Up – hold KB at chest or can do BB on back
30sec Mountain Climbers
60sec Wall Sit Hold
X 5 rounds, rest 60sec between rounds
Then –
20-15-10 reps of each –
Body Rows
Push Press
Anchored Leg Lowers
Then –
Cool down, stretch