Fundament+

Jump rope, jog, Shoulder dislocates

Wall hinge empty barbell 10, 8, 30 kg BB Deadlift Snatch grip 6
16 kg KB Swing 10, 10, 10 s.
Elbow work 2s, 10 reps    #Flyes, Side raises, Bent Over raises
Naked Getup 3 l+r   #Shoe on fist, stability challenge
16 kg KB Rack Walk l+r
Wall Pushup 15
Pumps 10



"Deadlift, Swing, Get-up & Pushup ... the fundamental movements", Strongfirst