10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Deep Hip Opening Goblet Squats
Then:
10 – 1 Goblet Squat ladder
20 sec sprint on machine of choice between rungs of ladder
Then:
10x Deck Squats
30-60 sec side plank per side (Add in stability ball for challenge)
10x Kayaker total (Increase to 20x total for challenge)
X4
Then:
3x 30 sec ring support/30 sec rest
STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra 😉
1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Then:
Cool Down