STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 Goblet Squat
Then:
Warm up in weight to 5 rep for Front Squat
Then:
5x Front Squat
5x Pull up (can be weighted or assisted)
x 5 rounds, rest 1-2 minutes between each
Then:
5x Box Jump
10x KB Swing
x 5 rounds, rest as needed
Then:
4x 250m interval, 60 sec rest between efforts
Then:
Cool Down