Strength #12
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 Single leg squat to bench
Then –
30m Sled Push (heavy)
6x Body Rows @ rings
x 5 rounds, rest 30-60sec between rounds
Then –
5x Push Ups (on rings / bosu for extra challenge)
10x Sit Ups (weighted, can be on floor or GHD)
10x per side – Side Plank hip lifts
x 4 rounds, rest as needed
Then –
3 x 60sec Wall Sit Hold / 60sec Rest
Then –
Cool down + stretch