10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
5x Weighted Split Squat per leg, KBs or DBs in Front Rack
8x KTE
x 5 rounds rest as needed
then
20x Med Ball Sit throw partners
10x KB Swing
x 5
Then:
3 x 500m interval on machine of choice 1:1 work rest
Cool Down