10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30sec DBPP / 30sec OH Hold (stay light!) 2x 30sec Air Squat / 30sec Squat Hold Then – 5x Split Squats per side (medium heavy) 8x Ball Slams (fairly heavy) X 5 rounds, rest […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: 10x Ball Slams (medium heavy) 5x per side Split Jumps (can be weighted DBs at sides) X 5 rounds, rest 60sec between […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Split Squat (Per leg) weighted KB at chest 10x Whip Smash (Go Hard) x 5 rounds (Rest 30-60 sec between) Then: 30-60 sec Squat hold with Landmine 10x Kayaker 8x GHD sit up or Weighted Sit up or SU […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 30m Single Arm OH Walking Lung (forward + backward then switch arms) Then – Warm up to heavy Split Squat (can hold weight at sides or at chesT) Then – 5x per side […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge Then – Warm up to heavy Split Squat Then – 5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then – 5x (per leg) Split Squats – weight at sides or at chest 8x Burpees X 5, rest 1-2 minutes between rounds Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 10 frog hops 2 x 5 maxercist row Then – 8 to 1 ladder (per side) Split Squats – hold weight at chest After each rung, complete 5x Flying Burpees Rest as […]