10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2×10 Squat Jumps
2×10 Pushpress
Then:
15m Heavy Sled push
15m plank sled pull (Can use KB if too hard)
X5 Rounds, Rest 1-2 minute between rounds
Then:
10x Plate Halo (Per side. Add bosu ball for challenge)
8x Pushups (Rings, toes, knees, bar)
60 sec swimmers
X4 Rounds, rest as needed for form
Then:
8×30/30 hard/easy on Machine of choice