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.
- 30 sec couch stretch
- 30 sec pigeon stretch
- 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
- 20 OHS with PVC pipe
Team workout
For time:
A) 3km Row
B) 10 rounds Worm DT:
- 12 Worm deadlift
- 9 Worm hang cleans
- 6 Worm STOH
C) 3km Ski
