10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 8 Push Press (medium weight)
Then –
Warm up to heavy SLSLDL
Then –
3x per side SLSLDL
3x Pull Ups (minimal assistance; can be weighted)
X 6 rounds, rest 1-2minutes between rounds
Then –
10x Anchored Leg Lowers
15m Bear Crawl (heavy)
X 4 rounds, rest as needed
If time –
8x 30sec hard/30sec less hard @ machine of choice
Then -Cool down + stretch