10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2×10 Good Morning
Then:
5x RDL
60 sec Mountain climber (Sliders, regular, FST)
X5 Rounds, Rest 1-2 minutes between rounds
Then:
10x Headcutter
5x (per side) half kneeling KB Up OH press
8x KTE or 10x Anchored Leg Lowers
X4 Rounds, rest as needed for form
Then:
6x 150m sprint on Machine of choice. 1 minute rest between.