10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down