Workouts

 
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In the Gym February 8th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
10x Cross Sym Row and Fly
3 x 5 Body Row
Then
Work up to Heavy Bent Over Row (KBs, DBs, or BB)
Then
5x Bent Over Row + 5x Push Up (Can be ring push ups)
rest as necessary so no form loss.
x 6 rounds
Then:
2x Tgu per side + 30 sec ring support
x 4 Rounds
If time:
8x 20/10 Flutter kick 10 sec rest can be a hold (;
Cool Down
CoolDown – Mobility


In the Gym January 9th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
3 x 3 slsldl with KB
Then:
Work up to heavy Deadlift
Then:
3x Deadlift
60x Mtn climber
rest 60 secs
x 6
Then:
3x Dip (can be rings or assisted)
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
6 x 20 sec interval (go hard!) 60 sec rest
Then:
Cool Down