Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jump
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go hard!
Rest 60 secs
x 5 Rounds
Then:
5x Box Jump
10x Burpees
x 5 Rounds, rest as needed
Finish with:
60 sec OH hold + 20x Headcutter, same plate
Cool Down