10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2×10 Good Morning
2×5 Single arm KB OH Press and Stretch
Then:
5x (Heavy-ish) RDL
10x Pushpress
X5 Rounds, Rest 1-2 Minutes per rounds
Then:
10x Split Jumps
5x Pullups
8x Ball Slams
X4 Rounds, rest as needed for form
Then:
5x200m sprint on Machine of choice. 1 minute rest between rounds.