10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6 Goblet Squat 2×5 Push Up Then: 5x Back Squat 5x Chest Press X5 Rounds Then: 8x Flying Burpee 10x/side Side Plank Hip (or Leg) Lift 30-60s Mountain Climber X4 Rounds Then: 2000m Ski/Row for time
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 (Per side) KB up OH press Half Kneeling Then: 6x Barbell Clean or KB Clean 6x Chest Press 6x Pullups X4 Rounds, rest 1-2 minutes in between rounds Then: 10x KTE or 10x Feet to Hands 30 sec […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats (Deep Hip Opening) 2×6 Squat Jumps Then: 5x Heavy KB Swing 15m Bear Crawl X5 Rounds. Rest 1 minute in-between rounds. Then: 8x Floor Press 10x Side Plank Hip lifts 8x Pull Over X5 Rounds, Rest as needed. Then: […]