10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 10 Good Mornings
Then –
Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over
Then –
5x per side SLSLDL (fairly heavy)
5x Pull Overs (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Whip Smash
Push Press
Calories @ Machine of choice
Then –
Cool down + stretch