10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 pushup
Then:
5x (Heavy-ish) Deadlift
5x KB Swings
X5 Rounds, Rest about 1-2 minutes between rounds
Then:
10—1/1—10 of:
KTE or feet to hands
Burpee
(10/1,9/2, 8/3, Etc)
Then:
4×30 sec mountain climber/ front plank, 30 sec rest
Cool down with more mobility work