10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats – deep, hip opening, focus on posture
2 x 30m tactical lunge
Then:
Work up to a heavy DL (find weight for 5 reps)
Use Hex, KB, or BB whichever is most appropriate for athlete
Then:
5 x 5 Deadlift
Rest 60-90sec between sets
During rest, complete:
5x Push Ups – can place hands on DBs, Parallettes, BB (if using for DL), Bosu or Rings for added challenge 🙂
Then:
5x Bent Over Row (heavy-ish) with DBs or KBs
5x Heavy Push Press
60 OH Plate Hold
x 5 rounds, rest some during rounds
then:
6 x 20sec interval (go hard!) 60sec actual rest
Then:
Cool Down with mobility, stretching