10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch