October 17
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
work up to back squat, not too heavy see note below.
Then:
5x Accelerating Back Squat, hold at the bottom come up fast.
7x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Pull Up
5x Burpee
x 5 rounds
Then: 8x 30/30 the hateful Eight
Cool Down