In the Gym October 18th


10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Warm up to Front Squat weight for 5 reps
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)
20x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so you can move relatively quickly)
5 rounds
8 to 1 Partner Pull Up Ladder (one partner rests while other partner does pull ups; alternating through ladder)
Cool Down