10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 maxercist row
Then:
Warm up to heavy-ish weight for RDLs
Then:
5x RDL (heavy-ish)
5x Dips (at rings, bars, or bench)
x 5, rest 60-90sec between rounds
Then:
60sec Weighted Step Up (medium weight)
10x Body Rows
x 4, rest 60sec between rounds
Then:
30 sec plank + 30 sec flutter kick + 30 sec superman hold
30 sec rest
x 3-4 rounds
Then:
Cool Down