10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
30m Single arm OH walking lunge (forward/backward each side)
Then:
Find weight / warm up to TGU heavy
Then:
2x TGU per side
5x heavy Pull Overs
X 5 rounds, rest 60-90sec between rounds
Then:
10x KB Swings
10x Split Jumps (total)
X 5, minimal rest
If time:
3x 60-90sec FLR or Plank on floor
1:1 work:rest
Cool Down with mobility