10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
Then –
Warm up to weight for step ups, bent over rows and reverse flies
Then –
5x per side weighted Step Ups – hold weight at chest or at sides
5x Bent Over Rows (fairly heavy)
5x Reverse Flies (lighter than the row)
X 5 rounds, rest 60-90sec between rounds
Then –
5x Per side Half Kneeling KB Up Press
10x per side Plate Halos
60sec Wall Sit Hold – med ball on lap for extra challenge (no hands!)
X 4 rounds, rest as needed
If time –
8x 20sec on / 10sec off @ machine of choice
Then –
Cool down + stretch