General Warm Up 10 Min Cardiovascular work @ moderate pace Then: 50 Push-Up 50 Pull-Up (do negatives if unable to do them unassisted.  Make sure to get reps consecutive and don’t rest long between reps) 50 Dip (off bench or in dip bar. Use band…

General Warm Up 10 min Cardio @ moderate pace Then: 2×5 Wall Squat 2x 5/5 Windmill @ 12-16 kg KB 2×10 Gobet Squat @ 16 kg KB with 5 sec pause at the bottom 2×10/10 m lunge @ 2 x 10 lb dumbbells Then: 100…

60 min Cardiovascular work. Steady state, heart rate should be around 135 for the 60 min. This aids in recovery and helps build cardio base.

General Warm Up 10 Min Row @ <2:30/500 m split pace Then: 2×5 Shoulder Dislocate 2×20 Strict Press @ 2×10 lb dumbbells Then: 10 Incline Barbell Bench Press + 12 Push Press @ 25 lb Dumbbells + 5 Push Up 5 Rounds Rest as little…

General Warm Up 25 Wide stance KB Deadlift 25 Leg Press 25 Goblet squat 60 Second Plank Hold on elbow 4 rounds use wight light enough to complete all reps without rest. Complete all 4 rounds in 15 min Then: Work up to Heavy Deadlift…

Happy New Year! 2019 20 Cal Row 20 Burpee 20 Cal Row 19 burpee 20 Cal Row 18 Burpee 20 Cal Row 17 Burpee 20 Cal Row 16 Burpee 20 Cal Row 15 Burpee 20 Cal Row 14 Burpee 20 Cal Row 13 Burpee 20…

General Warm Up 10 Min Row, Bike or Ski @ moderate pace Then: 2×5 Wall Squat 2z10 Air Squat 2×20 meter Lunge Then: Warm Up to 1 RM back Squat Then: Take the weight down to 50% 1 RM Then: 10 Back Squat + 5…

Warm up 10 Min Row, Ski or Bike @ moderate pace. If on row or ski 2:30/500 m split pace for 10 min Then: 2×5 Shoulder Dislocate 2x (30/30 Push Press/ Over head hold) *push press for 30 seconds, hold over head for 30 seconds,…