10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
3x RMM (fairly heavy)
8x Deck Squat
10calorie sprint @ machine of choice
X 5 rounds, Rest 60-90sec between rounds
Then:
30m Sled Push (or Weighted walking lunge if class is big)
30sec Ring Support
X 5, rest as needed to maintain form
Then:
Cool Down plus mobility work