10:00 warm up + work on mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats
Then:
6 way BB Complex or DB/KB if better for the athlete
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 250m effort Ski, Row, or 50 cal air dyne.
Rest 3:00
x 4
Finale:
10 – 1 x Ball Slam/Burpee Ladder
10/1 – 1/10
Cool Down plus mobility work