October 9th
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 Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
10x Pull Up
5 rounds
Then:
10x Ball Slam + 10x Box Jump
x 5 rounds
Then:
1000m effort or 100 cal Airdyne finisher for time.
Cool Down