PREHAB/WARM UP
Foam Roll Upper Back for 3 minutes
Then
2 rounds of:
200m ski Erg
10 Kettle Bell Deadlifts
:30 second Banded Lat Stretch (each arm)
STRENGTH
Back Squats
3@80%
1@83%
3@80%
1@85%
3@80%
1@87%
*Rest 2-5 minutes between sets
Then,
Shoulder Press
*All reps and percentages as the above
5 sets of:
10 Single Arm Dumbbell Shoulder Press (each arm)
10 One Arm Row (each arm)
12 Bulgarian Split Squats - holding dumbbells by side (each leg)
*Rest 2 minutes between sets.
*Weights must be HEAVY
4 sets of:
20 Barbell Bicep Curls
:45 second Hollow Hold
*Move from exercise to exercise, like a slow circuit, rest as you need to throughout the 4 rounds.