10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep hip opening goblet squats
2×30/30 push press/OH hold
Then: (If larger class can be Team One/Team Two then switch)
5x (per side) Squat to single arm OH press with landmine
8x Box Jump
X5 Rounds, rest about 1-2 minutes between rounds
Then:
10x (per side) Plate halo or Bulgarian bag swing
6x Bent over row or Body Row
30sec ring support
X4 Rounds, rest as needed for form
Then:
5x150m Ski/row. 1:1 work/Rest
Cool down with more mobility work