10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
2 x 3 each side Single Leg Ass-to-Bench Squat
Then:
Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete)
Then:
5 x 4 each side SLSLDL
Rest 1-2 minutes between sets
During rest, complete 6x Pull Overs (fairly heavy)
Then:
10-1 Ladder
Goblet Squats + Strict OH Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down