10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat – posture, hip opening
Then:
Work up to heavy-ish OHS (or stay light and work on mobility)
Then:
5 x 5 OHS rest 1 – 2 min between sets, can alternate with partner
(or Front squat / Back squat)
Then:
5x Push Press (DBs or KBs)
10x KB Swings
60m Heavy Farmer’s Carry
5 Rounds, rest as needed to maintain form
If time:
3 x 60sec Plank Hold / 60sec Rest
Cool Down