2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
Warm up to heavy Dead Lift and Chest Press
Then –
5x Dead Lift (heavy if appropriate)
5x Chest Press (also heavy; can be on bench/BOSU/ball/floor)
X 5 rounds, rest 1-2 min between rounds
Then –
8x Pull Overs
30sec (each side) Side Plank Hold
60sec Flutter Kicks
X 4, rest 1 minute between rounds
Then –
4x 250m ski/row sprint (or 60sec all out on Airdyne)
Rest 60sec between sprints
Then –
Cool down and stretch