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: Cool Down
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
Then –
5x Heavy Floor Press
5x Windshield Wipers each side (or Floor Wipers) – lock weight out over chest
X 5 rounds, rest 30-60sec between rounds
If time
1000m Ski/Row for time
Cool down, stretch
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
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch
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 or at sides, athlete’s choice
3x RMM (go heavy if possible)
X 5 rounds, rest as needed to maintain form
Then –
10x Pull Overs
10x Landmine Russian Twist – each side
30sec Superhero hold
X 4 rounds, rest as needed
Then –
Cool down, stretch