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 Push ups
12x Anchored Leg lowers (Add weight for challenge)
30-60 sec swimmers
X5 rounds
Then: Cool down, Stretch
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 Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 rounds, rest as needed
Cool down, stretch