Strength
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
2 x 30m tactical lunge
2 x 30sec db push press / 30sec oh hold (light DBs)
Then –
warm up to Back Squat
Then –
5x Back Squat (fairly heavy)
5x Push – Plank – Row (also heavy)
x 5 rounds, rest 1-2min between rounds
Then –
10x Whip Smash
15m Sled Push
60sec OH Plate Hold
x 5 rounds, rest as needed to maintain form
Then, if time –
1000m ski/row for time
Then –
Cool down + stretch