STRENGTH
10:00 Warmup on Machine of Choice
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×10 Good Morning
Then:
3x (Heavy Deadlift)
15m Seated sled pull / or KB if sled too heavy
X6 Rounds, Rest 60-90 sec between rounds
Then:
5x front raise/lateral raise/reverse fly – 5 reps each same weight
30- 60 sec dead bug hold
8x push ups
X4 Rounds, Rest as needed for form
Then:
8x 20 Sec Hard/10 sec easy on machine of choice
Cool down/stretch