In the Gym October 12th
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 3 SLSLDL with KB
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
5x Step up
x 5 rounds, rest as needed
8x Body Row
60 sec weighted wall sit
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.