10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener 
2×5 Cuban Press 
3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms)
 Then: 3x/side TGU 5x KB Swing X5 Rounds Then:
 30-20-10
 Ball Slam
 Deck Squat
 Calories @ Machine Then: Cool Down + Stretch

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press
 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk
 Then: 
5x Goblet Squat 5x Push Press
 X5 Rounds
 Then:
 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD

10:00 Warm Up Mobility/Stability
 2×8 Shoulder Opener
 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning
 Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 
6x RMM
 30s OH Hold
 8x Pullover X4 Rounds
 Then:
 5x200m Ski/Row; 1min Rest between rounds