10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Half kneeling KB up press
Then:
5x Box Jumps
8x Ball Slams
X 5 Rounds, Rest 1-2min between rounds
Then:
10x Bulgarian bag swing or plate halo (Per side)
15m Sled pull standing (Can use KB if more appropriate)
10x Clanks (per side- add weight on top hip for challenge)
X4 Rounds, rest as needed for form
Then:
5x200m Ski/row for time
Rest 60sec between
Then:
Cool down/stretch