Warm up 10min ski/row/bike/etc
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Any additional mobility/stability
2 x 8 Good mornings
2 x 5 per side Half Kneeling KB Bell up Press
Then –
Warm up to heavy-ish SLSLDL (Can use BB or KB)
Then –
5x per side SLSLDL (fairly heavy)
5x Push Press (also heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
5x Bent Over Row
10x Sit Ups (can be weighted / at GHD)
60sec Ring Support
X 4 rounds, rest 60sec between rounds
Then –
8x 20sec hard / 10sec rest – pick one movement for this:
Air squats, frog hops, mtn climbers, flutter kicks, push ups, etc.
Then –
Cool down + stretch