10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2×10 Air Squats (Add bosu for balance)
2×5 Push ups
Then:
5x Heavy Goblet Squats (Add Bosu for Challenge)
15m Heavy sled pull
X5 Rounds, Rest 1 minute between Rounds
Then:
15m Bear Crawl
5x Pushups
X5 Rounds, Rest as needed for form
Then:
30 sec flutter kicks
30 sec Mountain Climber
30 sec situp
30 sec side plank hold
30 sec front plank hold
30 sec other side plank hold
30 sec rest
X3-4 Rounds.