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
3 x 6 goblet squat focus on glute activation
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
10x Halo – each direction KB or Plate
x 5 rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
60 sec rest
x 4
Finish with
1000m row/ski for time or 50 cal Airdyne
Cool Down