Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
Prepare for barbell and dynamic work
- 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible. Try to move grip closer as the reps increase
- 30 sec banded pac stretch
- 30 sec banded or rig holding lat stretch
Teams of 3:
- 4km Ski
- Lanes 2,3,4 - 90 DB hang split snatch
- Lanes 5,6,7 - 90 Devils Press (single DB)
- Lanes 8,9,10 - 90 DB hang clean and jerk
- 4km Row
All DB work 22.5/15kg