10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 3 each side Single leg ass-to-bench
Then:
Find weight for heavy SLSLDL (can use BB/KB/DBs)
Then:
3x SLSLDL each side (heavy)
8x heavy Pull Overs
60sec rest
X 5 rounds
Then:
10x Goblet Squat
30m Rock carry hold (med ball)
60m Farmers carry
X 5 rounds, rest as needed to maintain form
If time:
8×30/30sec hard/easy at machine of choice
Then:
Cool down with mobility