10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift, rest 1-2min between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Ring Push up (or regular)
60sec OH Hold (plate or BB)
x 5, rest as needed
Cool Down