In the Gym October 17th

October 17
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
work up to back squat, not too heavy see note below.
5x Accelerating Back Squat, hold at the bottom come up fast.
7x Box Jump
x 5 Rounds rest as necessary
10x Halo or Bulgarian Bag Swing
5x Pull Up
5x Burpee
x 5 rounds
Then: 8x 30/30 the hateful Eight
Cool Down