In the Gym October 4th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
2×30/30sec hard/easy at machine of choice get lungs opened up
30m Weighted Walking Lunge (at front rack or farmer’s carry; fairly heavy)
30sec sprint (hard!) at machine of choice
60sec Rest
x 5 Rounds
30sec Side Plank each side 
8x Body Row
12x Single arm weighted sit up (6 each side)
5 Rounds, rest as needed
Cool Down