General Warm Up 10 Min Cardio @ moderate pace Then: 2×5 Shoulder Dislocate 2×10 Strict Press @ 2 x 10 lb dumbbells Then: 50 Pull Up 50 Push Up Then: 10-1 & 1-10 Ladder Strict Press 1 rep Chin Ups 10 reps Strict Press 2…

I hope everyone had a wonderful weekend! Let’s get this Monday started off right! Todays workout: Warm up 10 Min @ moderate pace Then: 2×10 air squat 2×20 meter lunge 2×25 Romanian deadlift @ 24 kg KB Then: 6 reps x 8 sets @ 60%…

General Warm Up 10 Min Cardio @ Moderate Pace on cardio of choice Then: Work up to heavy Deadlift If you feel like you can hit a PR, do it! If not, stop pulling around 90% 1 RM Then: hit 1 set of 2 reps…

Cardiovascular work General Warm Up 10 Min @ moderate pace on Row or skierg. Then: 2,000 Meter Row for time Rest the amount of time it took you to complete the 2k Then: 1,000 Meter Row for time Rest the amount of time it took…

10 Min Warm Up @ moderate pace on cardio of choice.  Row, Ski, Bike, Jog, or Stairs can be used. Then: 2×5 Shoulder Dislocate 2x (30 x 30 Push Press/Over Head Hold) You will push press for 30 seconds, then hold over head for 30…

General Warm Up 10 Min on Cardiovascular machine of choice.  This could be rower, skierg, air bike, treadmill, or stairs.  Make sure to be sweating by then end of the 10 Min Then: 2×10 Air Squat 2×20 Air Lunges 2×5 Goblet Squat with 3 sec…

General Warm Up 10 Min cardio of choice at moderate pace Then: 2×5 Wall Squat 2×10 Air Squat 2×5 Shoulder Dislocate Then: 5 Pull Up 5 Push Up 10 Rounds rest as needed Then: 100x Man Maker for time Then: 100 Knees to elbow Rest…

General Warm Up 10 Min Cardio moderate pace Then: Work Up to 1 RM Back Squat Do this as you see fit. Then: 10 Rep Back Squat @ 50% 1 rm 60 sec Rest 10 Rounds Then: 100 Bulgarian Split Squat 10 reps on the…