10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x30m OH walking Lunge (Forward/backwards, switch)
Then:
5x (Heavy-ish) SLSLDL
5x Pullovers
X5 Rounds, Rest 1-2 minutes between sets
Then:
10x Head cutter
30 sec Ring support (Rings or bar)
60 sec Mountain climber
X5 Rounds, rest as needed
Then:
8×20 sec hard/10 sec easy machine of choice.