In the Gym October 8th

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
2 x 10 Good mornings
Warm up to SLSLDL heavy (BB or KB)
3x per leg SLSLDL
8x Ring or Regular Dip, either can be assisted
x 6 rounds rest 60-90sec between rounds
10x Deck Squat (or KB Swing, group size dependent)
30m Bear Crawl
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Cool Down