In the Gym December 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 goblet squats
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
3 x 250m Row or Ski
While one person is doing the sprint, their partner holds 2x heavy KBs at their chest in a front rack hold
Alternate sprinting and holding
(If no partner, just hold for 1min after doing the sprint)
Then –
2 minute rest
Then –
12x Med Ball Sit Toss (with partner, or can do regular sit ups or weighted single arm sit ups as an alternative)
30sec Mountain Climbers
30sec Kayakers
30sec Ring Support Hold
30sec Rest
X 3-4 rounds
Then –
Cool down