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 push ups
3 x 8 Good Mornings with PVC or light BB across shoulders
Then –
Warm up to Heavy RDL (can use BB or KBs/DBs)
Then –
5x Heavy RDL
15m Bear Crawl
x 5 rounds, rest 60-90sec between rounds
Then –
10x Deck Squats
5x Body Rows
30sec Swimmers
x 5 rounds, rest as needed
Then –
Cool down + stretch