10min warm up ski/bike/row
Work on mobility/stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m Single Arm OH Walking Lunge (forward+backward)
Warm up to weights for DL and Push Press…
Then –
10x Dead Lift (medium heavy)
5x Heavy Push Press
2min Step Ups (can be weighted or not, user’s choice)
X 5 rounds, rest as needed
Then –
30 – 20 – 10 reps of each:
Pull Overs
Anchored Leg Lowers
Kayakers (reps each side)
Then –
8x20sec hard / 10sec easy @ machine of choice
Cool down + stretch