10minute warm up easy cardio
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m Single Arm OH Walking Lunge (forward / backward then switch)
Any additional mobility/stability work
Then –
6-way BB or KB Complex
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
X 3 rounds, minimal rest
* Try to use same weight for all movements
* Increase weight each round
Then –
60m Farmer’s Carry
30m Rock Carry
10x per side Lateral Hops
X 5, rest as needed
Then –
Cool down + Stretch