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 30/30 air squat / squat hold
2 x 30/30 push press /oh hold (stay light!)
Then –
Warm up to heavy RDL and RMM
Then –
5x RDL (heavy)
3x RMM (heavy)
X 5 rounds, rest 1-2 minutes between rounds
Then –
15m Sled Push (heavy)
10x Kayakers (each side)
30sec Swimmers
X 5 rounds, rest as needed
Then –
Cool down + stretch