Strength + Power

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Good morning
3 x 3 Maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL + 8x Box Jump
x 6 rounds, rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between each rung of ladder…
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, etc
Then:
The “Hateful 8!” (8x 30/30sec work hard, work slightly less hard)
Then:
Cool Down