10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, and OH hold)
Then
2x TGU
6x Push up – regular, rings, bosu
x 6
Then:
5x Body Row
10x KB Swing
10x Deck Squat
x 4
Then:
30 sec interval, 60 sec rest x 4
Cool Down