Workouts

 
November 2020
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In the Gym November 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
Workout:
10x KB Swing
2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
Rest some
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/SKi or Airdyne + go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
30 sec ring support + 30 sec OH Hold + 30 sec rest
x 4
Cool Down