In the Gym May 11th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry
3x Split Squat per Leg
5x Body Rows (feet on bench if appropriate, can also be single arm if appropriate)
5 Rounds, rest 60sec between rounds
10 to 1 / 1 to 10 Alternating Ladder
KB Swings / Burpees
If possible, increase weight on KB Swings as reps decrease
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down