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 10 Bent Over Rows
Then –
Warm up to heavy SLSLDL – use Landmine or KB/BB
Then –
3x per side Heavy SLSLDL
8x Body Rows
X 6 rounds, rest 60sec between rounds
Then –
Partner up!
P1: 15m Sled Pull in Plank Position
P2: Squat Hold until partner completes sled pull
Then switch
X 4 rounds, rest only to switch positions
Then –
4 x 200m Sprints / 60sec rest between each
Cool down, stretch