10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
3 x 8 goblet squats – deep, hip opening, focus on posture
3 x 5 reverse flies
Then –
Warm up to Back Squat and RMM fairly heavy
Then –
5x Back Squat
5x RMM
X 5 rounds, rest 1-2minutes between rounds
Then –
10x Anchored Leg Lowers
30-60sec Side Plank each side
30-60sec Swimmers
X 4 rounds, rest as needed
Then, if time –
8x 30/30sec hard/less hard @ machine of choice
Then –
Cool down + stretch