10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
Then –
Warm up to heavy-ish Back Squat
Then –
5x Back Squat
5x Push – Plank – Row (basically the first half of a RMM)
X 5 rounds, rest 1-2min between rounds
Then –
30-20-10 reps of each
Frog Hops
Kayakers
Calories @ machine of choice
Then –
Cool down + stretch