Strength
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 per side single leg squat to bench
Then –
10x total steps, Weighted Walking Lunge
5x Pull ups
x 5 rounds, rest 1-2min between rounds
Then –
5x Heavy Floor Press
5x per side Windshield Wipers (or Floor Wipers)
x 5 rounds, rest as needed to maintain form
Then, if time –
“Hateful Eight”
30sec hard / 30sec less hard @ machine of choice
Then –
Cool down + stretch