In the Gym January 6th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats
2 x 8 Push Press
Then: (split into teams if class is large)
Warm up to Back Squat, Bar + Chains, not too heavy see below
5x Back Squats Bar + Chains (slower on the lower, then accelerate fast up jumping if appropriate; if jumping make sure athlete stabilizes landing with good alignment before going into next rep)
8x Burpees
5 Rounds, rest 60 sec between rounds
can pair up have one person doing Back Squats while other is doing burpees

Then: TEAM 2
10x KB Swings
10x Split Jumps (total, can be weighted)
5 Rounds, rest as necessary
30sec Mountain Climbers + 30sec Sit Ups + 30sec Side Plank hip lifts each side + 30sec rest
x 4


Then, If time:
1000m ski/row for time
Cool Down