Strength #9
10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
3 x 8 Goblet Squats – deep, hip opening
3 x 5 (per side) Half Kneeling Single arm OH press
Then –
warm up to heavy-ish Back Squat
Then –
5x Back Squat + 10x Halos each direction (KB or Plate)
x 5 rounds, rest ~1min between rounds
Then –
10x per side Lateral Hops (can be over line on floor, or parallettes, or BOSU soft side up)
8x Pull Overs (fairly Heavy)
60sec Front Plank
x 4 rounds, rest as needed to maintain form
Then, if time –
2000m ski or row for time
Cool down + stretch