10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 each side Single leg squat to bench
2 x 5 Push Ups
Then –
15m Heavy Weighted Walking Lunge – hold at sides
15m Heavy Bear Crawl
5x Heavy Bent Over Row
X 6 rounds, rest 60-90sec between rounds
Then –
10x Anchored Leg Lowers
30sec Kayakers
30sec Side Plank – each side
X 4 rounds, rest as needed
Cool down, stretch