October 19
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge x 2
2 x 10 Good Morning
Then:
Work up to heavy SLSLDL BB or KB (some folks did split squat instead)
Then
3x SLSLDL per leg (Split Squat)
10x KB Spike Swing
6 rounds
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
rest 60
x 6
Cool Down