10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Pushups
Then:
10x Deadlifts
10x Pushpress
10x Kayaker (Per side)
10x Body Row
X5 Rounds, minimal rest
Then:
10—1 Ladder of:
Burpee
Anchored Leg lowers
(10/1, 9/2, 8/3, etc)