In the Gym December 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge – forward/backward then switch arms
Then –
Warm up to heavy-ish Front Squat
Then –
5x Front Squats (heavy)
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 60-90sec between
Then –
8 to 1 Pull Up Ladder
After each “rung”, complete 12x Weighted Single Arm Sit Ups (switch arms at 6 reps)
Rest as needed to maintain form
If time –
4 x 250m Ski/Row for time
Rest 60sec between each
Then –
Cool down + stretch