October 25
Strength
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 ass to bench squat
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x Med Ball Sit throw to partner or wall
x 6
Then:
15m Bear Crawl + 3x RMM same weight
x 5
Then:
Finish with 1000m effort machine of choice or 100 cal Airdyne.