10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
5x Good mornings
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 rounds, stay light
Then –
Warm up to heavy dead lift (BB/Hex/KB)
Then –
5x Dead Lift
8x Chest Press (can be on bench/BOSU/exercise ball or floor)
X 5 rounds, rest 60sec between rounds
Then –
10x GHD Sit Ups (or regular sit up on floor, can be weighted)
30sec Ring Support
X 4 rounds, set as needed
Cool down, stretch