In the Gym November 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Frog Hops
2 x 5 Push Ups
Then –
10 / 8 / 6 / 4 / 2 Ball Slams
After each set of ball slams, do 15m Sled Push heavy and fast
Increase weight on ball slams each set if possible
Then –
60m Farmer’s Carry
30m Rock Carry (Hold med ball out from body straight arms)
10x each side Lateral Hops (on/off bosu, over parallettes, or over line on floor)
X 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool down with mobility