10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single arm OH walking Lunge (forward and backward w/weight in one arm, then switch)
2 x10 per side Single leg hops
Then –
5x per side Lunge with OH Press – can use Landmine or DB in one hand
10x each side Lateral hops (can do on floor, or on/off BOSU soft side up, or over parallettes)
60m Farmer’s Carry (heavy)
X 5 rounds, rest 60sec between rounds
Then –
5x Push Plank Row (with DBs)
30sec Superhero hold
X 4 rounds, rest 30-60sec between rounds
If time – roll the dice for extra credit 😉
Cool down, stretch