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
3 x 10 Good mornings
3 x 5 Reverse Flies (with DBs or bands)
Then –
Warm up to heavy Dead Lift and Push Press
Then –
3x Dead Lift
5x Push Press
X 6 rounds, rest 1-2 min between rounds
Then –
5x Pull Overs
5x Floor Press
5x Windshield or Floor Wipers
X 5 rounds, rest as needed to maintain form
Then –
Cool down + stretch