10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Push ups
2×10 Squat Jumps
Then:
5x Heavy Goblet Squats (or KBs in Front Rack position)
8x Burpees
X 5 Rounds, rest about 1 minute between rounds
Then:
10—1 ladder of:
Anchored Leg Lowers
Pull overs
(10/10, 9/9/ 8/8, etc)
Then:
5x 100m sprint on machine (all out)
Rest 30-60sec between each
Then
Cool down/stretch