In the Gym September 16th


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 Maxercist row


Warm up to Heavy Dead Lift – reasonable for 5 reps


5x Deadlift

8x Push up

x 5 rounds, rest as necessary so no form loss.


5x Floor Press

10x Kayaker

30 sec Whip Smash

5 Rounds, minimal rest


Finish with 8 – 1 Pull Up ladder

Rest as needed between sets to finish each rung of ladder with no breaks, can be assisted.

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