In the Gym October 20th

Strength & Power Endurance

10:00 Warm Up (row/ski/airdyne)
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m Tactical lunge (forward and backward)
2 x 10 KB Swings
5x Split squat per leg (KB or DB in FR position)
5x Single arm / single leg heavy OH press, DB or KB
x 7 rounds, rest as needed to maintain proper form
10x Bulgarian Bag Swing (10 each direction) + 10x Burpees
x 7 Rounds, again rest as needed but try to crank it out
Cool Down

Athletes: Sari, Lindsay C, Draper, Kirk