10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge (Forward/backward- switch)
Then:
3x TGU (Per side)
5x Bent Over Row
X6 Rounds, Rest 1-2 minutes between rounds
Then:
8x KB Swing
30-60 sec FLR/front Plank
60m Farmers Carry
X4 Rounds, Rest as needed for form
Then:
Cool down/Stretch