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
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 goblet squats
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
3 x 250m Row or Ski
While one person is doing the sprint, their partner holds 2x heavy KBs at their chest in a front rack hold
Alternate sprinting and holding
(If no partner, just hold for 1min after doing the sprint)
Then –
2 minute rest
Then –
12x Med Ball Sit Toss (with partner, or can do regular sit ups or weighted single arm sit ups as an alternative)
30sec Mountain Climbers
30sec Kayakers
30sec Ring Support Hold
30sec Rest
X 3-4 rounds
Then –
Cool down
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
10x KB Swings
10x Split Jump (can be weighted)
30 sec Landmine Russian Twist
5 Rounds, rest as needed to maintain form
Then:
20-15-10 reps of each
Bulgarian Bag Swings (yes per side) (or Halo)
KTE
Then:
Cool down