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
3 x 5 Reverse Flies
3 x 8 Goblet Squats – deep, hip opening
Then –
warm up to heavy Back Squat + Bent Over Row
Then –
5x Back Squat (fairly heavy)
5x Bent Over Row (also heavy)
x 5 rounds, rest 1-2 min between rounds
Then –
5x heavy push press
10x each direction plate halos
x 5 rounds, rest as needed to maintain form
Then –
10x side lying leg lifts
10x side lying bicycles
30sec “clank” hold
x 3 rounds on each side
Then –
Cool down + stretch