Strength #18 – Monday
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 Reverse Flies (DBs or cross-over symmetry bands)
2 x 5 per side Single leg ass to bench squat
Then –
30m Weighted Walking lunge – hold weight @ chest or @ sides
5x Body Rows
30sec OH Plate Hold
X 5 rounds, rest ~1 minute between rounds
Then –
10 to 1 ladder Head cutters
Partner up (or use a stopwatch) – one person holds KB at chest while the other person completes a set, alternate down the ladder
If time –
60sec sprint + 60sec Rest @ machine of choice
X 3
Then –
Cool down + stretch