STRENGTH #10
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 3 SLSLDL – KB
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
5x Split squat per leg, weight held at chest or BB on back
8x Body Row
5 Rounds, rest as needed.
Then:
10 to 1 / 1 to 10 Alternating Ladder
Push up
KB Swing
(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)
Then:
Finish with the Hateful 8
8x 30 sec work/30sec recovery machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.