10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats – deep, work on hip opening and posture
3 x 5 each side single leg squat to bench
Then –
30m Weighted Walking Lunge – hold weight at chest or at sides, athlete’s choice
3x RMM (go heavy if possible)
X 5 rounds, rest as needed to maintain form
Then –
10x Pull Overs
10x Landmine Russian Twist – each side
30sec Superhero hold
X 4 rounds, rest as needed
Then –
Cool down, stretch