10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Ass to bench
Then:
5x Split Squat (Per side)
10x KB Swing
20x Whip smash
30 sec Mountain Climber (FST, Sliders, Regular)
X5
Then:
30m Sled Push
15m Bear Crawl
5x Pushups
X4-5
Then:
8×30/30 Hard/Easy Machine of Choice.