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 per side SLSLDL
Then –
15m Heavy Weighted Walking Lunge – can hold at sides or at chest
6x heavy Pull Overs
x 6 rounds, rest 60-90sec between sets
Then –
10 to 1 ladder KB Swing / Push Press
(10/1, 9/2, 8/3…1/10)
Rest as needed
If time –
3 x 60sec front plank hold / 60sec rest
Then –
Cool down + stretch