10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 5 reverse flies (light DBs or bands)
3 x 6 goblet squats – deep, hip opening + focus on posture
Then –
Warm up to heavy Front Squats
Then –
5 x 5 Front Squats (heavy)
Rest 1-2min between sets; during rest complete 8x Burpees
Then –
12x Anchored Leg Lowers
60sec Ring Support
x 4 rounds, rest as needed
Then –
6 to 1 ladder Body Rows, rest some between sets
Cool down + stretch