Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll