10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat – reasonable weight for 3 reps; use chains if appropriate
Then:
6 x 3 Front Squat (bar plus chains if appropriate)
Rest 1 – 2 min between sets
During rest, complete: 5x front raise + 5x lateral raise + 5x reverse fly (light DBs)
Then:
8x Pull over
5x KTE
x 5 Rounds
Rest as needed
Then:
8×30/30sec hard/easy “hateful eight” 🙂
Then,
Cool Down