10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge (Forward/backwards- switch)
Then:
5x BSSU (per side)
60 sec OH plate hold (stand on bosu for challenge)
X5 Rounds, Rest 1-2 Minutes between Rounds
Then:
10x Landmine squat to single arm OH press (5x per side)
30-60 sec V- Seat hold
8x Pullover
X4 Rounds, Rest as needed for form
Then:
8x 20 sec hard/10 sec easy on Machine of Choice. Rest as needed for form.