October 28th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl with KB for warm up
Then:
10x weighted walking lunge 5 per leg, heavy – weight in farmers carry, DBs or Kbs
10x Body Row can be both arms or 5x per arm single arm – rings or bar in squat rack, hip height. Black rings (FST) can be set up on rack for additional station for body row.
x 6 rounds
Then:
10x Push Up/Ring Push up or Archer – athletes choice
60sec OH Hold (plate or BB)
x 5 rounds
If time 4 x 250m sprint machine if choice, or 25 cal air dyne 1:1 work rest
Cool Down