In the Gym Sept. 1st

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 each side, Single Arm OH Press and Stretch
Warm up to heavy-ish RDL
5x RDL heavy KB or BB
12x Single arm weighted sit ups (switch sides at 6 reps)
Rest 60-90sec
x 5 rounds
5x Body Rows (set up FST Rings on Squat racks to spread people out ) + 10x Push Press
+ 10x KB Swings
x 4 rounds, rest as needed to maintain form
Then, if time:
4 x 250m ski/row for time
Rest 1minute between intervals
Cool Down