STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical lunge – forward and backward then switch arms.
2 x 5 squat jumps
Then:
5x Split Squat (weighted per leg) + 10x Flying Burpee
4x Split Squat (increase weight if appropriate) + 10x Flying Burpee
3x Split Squat ” ” + 10x Flying Burpee
2x Split Squat ” ” + 10x Flying Burpee
1x Split Squat ” ” + 10x Flying Burpee
Increase weight as you go and rest as necessary.
If you complain about flying burpees you can always do it twice ( ;
Then:
5x Strict Press
30 sec Ring Support
x 5
Then:
8x 30/30 Hateful Eight
Cool Down