10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 8 Goblet Squats
3 x 5 Reverse Flies
Then –
Warm up to Med-Heavy Back squat
Then –
5x Back Squat
8x Push Ups
X 5 rounds, rest as needed
Then –
60m Farmer’s Carry (heavy)
10x Landmine Russian Twist
60sec OH Plate Hold
X 5 rounds, rest as needed
Cool down, stretch