10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×30/30 Air Squat/Squat hold
2×30/30 Pushpress/Oh hold
Then:
5x Clean + Press (BB, KBs, or Head Cutter with single KB)
60sec Sprint @ machine of choice (or jump rope)
X 5 rounds, rest 1-2min between rounds
Then:
8x Pull overs
10x (total) Piston Press (Alternating chest press on BOSU or exercise ball)
15-30 sec (Per side) side plank hip dip
X 5 rounds, rest as needed for form
Then:
3 x 60sec on / 60sec off Wall Sit Hold – Med Ball on lap for extra challenge
Then:
Cool down/stretch