STRENGTH
10:00 Warm up
work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
3 x Deadlift
5x Ring Push up or appropriate push up for athlete
6 rounds rest as necessary
Then:
5x Pull Ups + 5x Toes to bar + 60 sec FLR
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down