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 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light) 3×5 Wall Squats 30m OH walking lunge (Forward/Backwards then switch) Then: 3x TGU 5x Pullups X5 rounds (Rest 60-90 seconds in between) Then: 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch Then 5x per side Landmine Lunge with OH Press at top of each movement 8x Bent Over Rows 30-60sec […]