10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
10x of each (on each side):
Reverse Clamshells
Side Lying heel circles
Side Lying Bicycles
Then –
Warm up to Front Squat ~heavy with bar plus chains
Then –
3x Front Squat heavy
60sec Static Hold (Front Plank for first 3 rounds; Ring Support for last 3 rounds)
Rest 60sec
X 6 rounds
Then –
8x Bent Over Row
5x/side Single Arm OH Strict Press (KB Bell Up??)
30sec Kayakers
X 4 rounds, rest as needed
Cool down, stretch