10minutes cardio warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Any additional mobility/stability on own
2 x 5 per side half kneeling single arm OH press
2 x 5 per side maxercist row
Then –
warm up to heavy-ish TGU
Then –
3x per side TGU (medium heavy)
15m Sled Pull (fairly heavy; standing or in plank position for extra challenge)
x 5 rounds, rest ~30sec between rounds
Then –
10x Goblet Squats
60sec Mountain Climbers
x 4 rounds, minimal rest
Then, if time –
3 x 60sec sprint / 60sec easy @ machine of choice (or jump rope)
Then –
Cool down + stretch