In the Gym December 3rd


10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30 DB PP
RMM Ladder (change weights as appropriate) increase weight as you go down.
8x @15# DBs
6x @20# DBs
4x @25# DBs
2x @30# DBs
Rest 1-2min between sets
10x Goblet Squats heavy
20x Whip Smash (can decrease to 15 if more appropriate for athletes)
x 6 rounds, rest as needed
2000m ski/row for time
Cool Down