In the Gym November 5th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
3 x 3 per side Maxercist row
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
5x Dead Lift, touch and go (don’t drop)
8x Push up
6x Dip (can be rings or bar and assisted as needed)
x 5 Rounds
20x Frog Hop
30 sec light push press
30 sec rest
4 Rounds
Cool Down, stretch, mobility