PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
2 x 5 Squat Jumps
2 x 5 Push Up
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put bar down until push ups
Don’t start too heavy; Increase weight each round
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
60sec OH Plate Hold (this can stay the same weight through the rounds)
3 rounds, only rest is hanging weights
Then:
in Teams:
P1 60sec Mountain Climbers (each side)
P2 8x Pull Ups – remaining time in the minute is rest
Switch stations
4 rounds
Then, if time:
1000m ski/row for time
Cool Down