In the Gym October 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Warm up to Heavy Dead Lift – reasonable for 5 reps
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
10x KB Swing (heavy if appropriate)
10x Windshield Wiper or Kayaker (athlete choice)
5 Rounds, rests as necessary
If time:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down