10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
3 x 10 Good mornings
Do a few Dead Lifts and Push Press to figure out weight for work out .. see below
Then –
10x Dead Lift (Medium weight) + 2 minute ski/row/bike (go hard!)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Push Press (Medium weight) + 2 minute ski/row/bike (go hard! choose a different machine from your first block)
x 3 rounds, rest 2 minutes between rounds
Then –
5x Pull Ups + 5x KTE (yes, mean, muahahha)
x 3-5 rounds, rest as needed
Then –
Cool down and stretch