10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings with PVC or 15#BB across back of shoulders
30m Tactical Lunge
Then:
Warm up to RDL 5 rep weight (heavy-ish)
Then:
5x RDL, heavy-ish
30sec each side – Side Plank Hold; can add hip lower and lift for added challenge
60sec Rest
x 5 rounds
Then:
6 to 1 Pull Up Ladder,
Minimal assistance, rest some between sets
Then:
Pair up (stay socially distanced of course)
P1: 10x Anchored Leg Lowers/Lifts
P2: Mountain Climbers until P1 is done
Switch players
x 4 rounds, rest as needed to maintain form 🙂
Cool Down with mobility and stretching