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 –
warm up to heavy Dead Lift
Then –
5x Dead Lift (fairly heavy)
8x Strict OH Press (can be single arm if OH mobility is limited)
x 5 rounds, rest ~1min between rounds
Then –
10x per side Standing Russian Twist w/Landmine
5x Heavy Pull Overs
60sec Flutter Kicks
x 4 rounds, rest as needed
Then –
8x 20sec work / 10sec rest – air squats, frog hops, jump rope, or machine of choice
Then –
Cool down + stretch