Workouts

In the Gym January 24th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Warm up to RDL 5 rep weight
Then:
5 x 5 RDL
Rest 1-2 minutes between sets; during rest, do 10x Push Press (medium weight)
Then:
5x Dips (at rings or bar)
10x Body Rows (at rings)
30sec Ring Support
X 5 rounds, rest as needed
If time:
30sec flutter kicks + 60sec sit ups + 30sec swimmers + 60sec side plank hold (switch sides @30sec) + 30sec rest
X 2-4 rounds
Cool Down – Mobility

In the Gym January 21st

10:00 warm up + mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
5x Step up per leg
5x Pull Up
x 5 Rounds
Then
5x Chest Press (heavy) on floor or bench
10x Anchored Leg Lowers/Lifts
30sec Mountain Climbers
x 5 Rounds, rest as needed
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility