10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×6 Goblet Squats
3×5 Body Row
Then:
5x (Heavy) Front Squat
5x Pullups
X5 Rounds, Rest 1-2 minutes between Rounds
Then:
10x Split Jumps
5x Pushpress
10x Landmine Russian Twist (Total)
X5 Rounds, rest as needed for form
Then:
5x200m sprint on Machine of choice, 1 minute rest between rounds.