In the Gym July 28th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 30m Tactical Lunge
2 x 8 Reverse Flies (light DBs or bands)
Then –
20x Step Ups (yep each side, can be weighted)
20x GHD Sit Ups (or sit ups on floor, can be weighted)
30x Goblet Squats
30x Ball Slams
40x Split Jumps (yep each side; or split squats no weight if jumping is no go)
40x Anchored Leg Lowers
50x Burpees
50x Single Arm Weighted Sit Ups (switch arms at 25)
Then –
8x 30sec hard/30sec less hard at machine of choice
Then –
Cool down, stretch
yes I’m mean 😉