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 8 Good mornings
3 x 5 Reverse Flies
Then –
warm up to heavy SLSLDL (can use KB or BB)
Then –
5x per side SLSLDL
8x Dips (rings/bars/bench)
x 5 rounds, rest 60-90sec between rounds
Then –
30-20-10 reps of each
Whip Smash
Calories @ machine of choice
Then –
Cool down + stretch