In the Gym April 16th

10:00 Warm up ski/row/bike
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Good Mornings with PVC or strap across shoulders
2 x 10 DB Push Press (light, warm up weight)
5x RDL (medium heavy weight)
15m Weighted walking lunge (hold in Farmers Carry)
8x push press (can be same as lunge or lighter, depending on athlete)
x 5 rounds, rest as necessary during/between rounds
10 – 1 Body Row Ladder, 10 reps core work of choice between each rung of ladder; can rotate through different movements.
e.g. 10 reps of – Sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, KTE, Toes to Bar, Mtn climbers, Kayakers, Flutter Kicks, etc…
If time:
Hateful 8, 8x 30sec/30sec work hard, work slightly less hard, machine of choice
Cool Down with mobility work