Workouts

 
September 2022
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In the Gym September 9th

STRENGTH #4

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

2 x 30m Tactical Lunge

Then:

Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or BB on back.

Then:

5x Weighted Step Up per leg

8x Pull Over

5 Rounds, rest as necessary so no form loss

Then:

5x Chest Press – Bench/Bosu

15m Plank sled pull (or KB pull)

5 rounds, rest as needed

Finish with:

3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.

Cool Down with light mobility work or a recovery walk or spin and do mobility later.