Strength #4
10:00 Warm up machine of choice
Work on mobility and stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Ass to bench (Per side) can be assisted holding on to bar in squat rack or band around squat rack.
Then:
5x Split Squat (per side)
5 – 8x Body Rows
X5 Rounds, Rest 1-2 minutes in between rounds
Then:
10x Lateral hops over bosu ball, line or paralettes
5x Dips (rings, bar or bench)
60 sec Mountain climbers (Can use bosu ball and sliders for challenge, or FST Straps)
X4 Rounds, Rest as needed
Then:
4x250m Ski/Row for time. Rest 1 minute between rounds
Cool down with mobility work