In the Gym September 14th


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 

10x Windshield Wiper (total so 5 each side)

x 5 rounds rest 60-90sec between rounds


10x Anchored Leg Lower

5x Strict OH Press

5 Rounds, rest as needed


Finish with power intervals:

4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest

Cool Down – light mobility work or a recovery walk/spin etc.