10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Single arm/leg OH press (stand on R leg, push with L arm, then switch)
Then –
warm up to heavy-ish SLSLDL (can be with KB or BB)
Then –
3x per side SLSLDL
3x heavy RMM
x 6 rounds, rest 1-2minutes between rounds
Then –
30 – 20 – 10 reps of each
Frog Hops
Kayakers (yep per side)
Calories @ machine of choice
Then –
Cool down + stretch