10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
2 x 8 Good mornings
2 x 5 Reverse flies
Then –
warm up to heavy-ish SLSLDL
Then –
5x per side SLSLDL (fairly heavy)
5x Heavy Pull Over
5x Heavy Floor Press
x 5 rounds, rest ~1min between rounds
Then –
10x anchored leg lowers
30sec kayakers
30sec swimmers
x 4 rounds, rest 30-60 between rounds
Then –
3 x 60sec Wall Sit Hold / 60sec Rest
Then –
Cool down + stretch