10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats, deep, hip opening, focus on posture
3 x 3 each side SLSLDL, light, warm up
Then:
Warm up to Split Squats heavy – can hold weight at chest or at sides
Then:
3x each side Split Squats
3x Dips, at rings or dip bars, minimal assistance
Rest 1 minute
x 6 Rounds
Then:
8x Pull Overs
15m Bear Crawl (or Mtn Climbers 50 total)
60sec Wall Sit Hold
x 4
If time:
6x 20sec sprint / 60sec rest
Cool Down