10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 SLSLDL
2×10 Good Mornings
Then:
5x Split Squats (per leg) – back foot on BOSU for extra challenge
5x (Heavy) KB Swing
X5 Rounds, Rest about 1 minute between rounds
Then:
12x Med ball sit toss (with partner or against rogue box)
10x Lateral hops (Line, parallettes or bosu ball)
60m Farmers Carry
X5 Rounds, rest as needed for form
Then:
30 – 20 – 10 Calories on machine of choice.
1-2min rest between
Then –
Cool down/stretch