POWER WO#8
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
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
6 – 1 Split Squat Ladder (per leg; increase weight each round)
After each rung: 5x Flying Burpees (aka. burpee broad jumps)
Then:
5x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
6x Pull Overs (heavy)
10x Kayakers (each side)
30 sec ring support
X 4 rounds, rest some between rounds
Then –
Cool down with mobility