10:00 warm up easy cardio
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking Lunge (forward/backward then switch)
Then –
Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row
Then –
3x Split Squat per side
5x Bent Over Rows
x 6 rounds, rest 60-90sec between
Then –
60m Farmer’s Carry (heavy)
30m Rock Carry
60sec OH Plate Hold
x 4 rounds, rest as needed
If time –
8x30sec hard/30sec less hard @ machine of choice
Cool down + stretch