In the Gym November 9th

warm up 10:00
2 x 8 Shoulder Opener
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
60 sec Rock Carry Hold
60 sec ski erg/row/or bike sprint – go hard!!
60sec rest
x 6 Rounds  – rounds can be reduced depending on athletes.
Then: rest 3min
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps  -total so 5 per leg
x 5 rounds
3x 30 sec Ring Support trade off
Cool Down