In the Gym July 11th


10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Cool Down