In the Gym September 30th


10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

3 x 5 Wall squat

2 x 8 Push ups


6x Chest Press, can be Bench press or Bosu Chest press 

30 sec Ring support

x 4 rounds, rest as needed


10x Split Jump (total)

10x GHD Sit Up or Atomic Sit up

10x Plate Halos each direction (or Bulgarian Bag Swings) 

x 4 Rounds, minimal rest with no form loss


Finish with power based interval

4x 60sec Sprint/30sec Rest @machine of choice

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