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 8 Push Press Then – Warm up to heavy-ish Back Squat Then – 5x Back Squats 5x Bent Over Rows (with DBs or BB) 5x […]
10:00 warm up ski/row/airdyne 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats 3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands Then – Warm up to Heavy(ish) Back Squat Then – 5x Back Squats (can add chains […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 8 goblet squat deep with hip opening and postural work! Then: 6x heavy goblet squat 10x russian twist with landmine, can be 5 per side or ten athletes choice […]