10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
Then:
8x Goblet Squats
6x KB Swings
8x Plate Halos – each direction
Rest ~60-90 seconds
4 Rounds
Then:
8x Body Rows + 5x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers
4 Rounds, rest as needed
Then, if time:
“Hateful Eight” 8x 30/30sec hard/easy @ machine of choice
Cool Down