10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×6 Goblet Squats
2×5 KB OH press and stretch (Can do half kneeling if more comfortable)
Then:
5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate)
5x Single KB OH press with KB Up
X5 Rounds, Rest 1-2 Minutes between rounds
Then:
10x Clanks (Per side. Add plate on top of hip for challenge)
10x Floor Press
10x Feet to Hands/KTE
10x Push ups
X4 Rounds, Rest as needed form
Then:
4x250m sprint on Machine of choice. 1:1 work/Rest