10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet squat (Deep hip opening)
2×30/30 Hard/Easy Machine of choice
Then:
10x Goblet Squat
60 sec sprint on machine of choice
60 sec weighted wall sit
4 rounds – minimal rest
Then:
10x Walking Lunge, weighted
15m Sled Push
15m Sled pull
X4
Then:
4x250m Sprint machine of choice. 1:1 work/rest