10:00 warm up row/run/bike
2×5 wall squats
2×10 shoulder openers
2×10 squats
2×10 goblet squats
2×10 push press
Then: “Jonesworthy”
Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3
Then
10 – 1 – 10 Ball Slam Ladder @ 20#
Then
60min recovery ride
