Internal torque 1

1600

1) pawu - deadbug,plank,side plank circuit,leg cradle lunge,spider man lunge combo,see saw walk to burpee

2) IT openers - biceps,shoulder,hinge

3) deadlift - 10 x 60,60,80,80

4) DB walking lunges - 20 x 12.5,15,17.5 kg each hand

5) 3x:
10 x empty bar floor press, focus on torque
10 x DB Z press, 8 kg

6) 5x:
max reps DB hex press, 17.5 kg (min 10)
30 seconds bar dip support

7) LATT on spin bike - 5 x 30 seconds on, 60 seconds off
max intensity

8) cooldown stretch - upper body, overhead squat mobility