POWER WO#11
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep work on hip opening
Then –
5x Head Cutters (same weight as lunge)
15m Weighted Walking Lunge (hold KB at chest) +
10x Deck Squats
X 5 rounds, rest 30-60sec between rounds
Then –
6 to 1 ladder (or 8 to 1 depending group)
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Finish with
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility