10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squat
30m OH Walking Lunge
2 x 10 KB Swing Snatch
Then:
10x Dead Lift + 250m Row: 2:00 to complete 6 rounds
Then:
15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds
cool down
10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squat
30m OH Walking Lunge
2 x 10 KB Swing Snatch
Then:
10x Dead Lift + 250m Row: 2:00 to complete 6 rounds
Then:
15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds
cool down