10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down