Warm up:
3 Rounds of 10 reps
Medball cleans
DB Shoulder press
then 3 rounds of 5 reps each
Resistance band shoulder warm up
Strength:
Front squat
1-1-1-1-1RM
then
5 min. EMOM (70% 1RM)
5-6-7-6-5
HERO Workout:
Nick
12 rounds 10x DB/Barbell Hang squat clean (2x20Kg/2x10Kg50Kg/30Kg) 6x Handstand push-ups on the DBS
Postworkout:
6 x 30s
L-Sit progression