10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch