10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 30sec Jump rope (or air squat or frog hop) / 30sec rest Then – “On the minute” (1 minute to complete each movement, remaining time in […]
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 3×6 Goblet Squats 2×10 Pushpress Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 10 Push Press Any additional mobility/stability work on own Then – 10x Clean and Press (medium weight, BB or KB) *Can try a Clean and Split Jerk for additional […]