In the Gym October 1st

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 goblet squat
Warm up to Back Squat weight – reasonable (for 5 reps)
5 x 5 Back Squats
Rest 60 sec between sets
8 to 1 Ladder Push Press with DB or KBs
Between rungs of ladder, complete: 15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
10x Halo with KB or Plate
x 4
If time, finish with
3x 500m row (1:1 work rest)
Cool Down