10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/Backward – switch) Then: split class in two groups if bigger class 2x TGU (Per side) 10x Whip Smash – try hard! X6 Then: 8x Dips (Can be on bar or rings) 15m Sled Pull 15m Sled Push X4 Then: […]
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 then switch Then – Warm up to Med-Heavy TGU Then – 3x TGU each side 5x Pull Ups X 5 rounds, rest 60-90sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Walking lunge hold KB at chest (light/med weight) Then – Warm up to ~heavy Front squat Then – 3x Front Squats (fairly heavy) 5x Bent Over Rows 5x Reverse Flies […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats – deep, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]