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 Squat Jumps
Then:
5x Heavy KB Swing
8x Box Jumps
X5 Rounds, rest as needed
Then:
15m plank sled (or KB) pull
10x (Per side) Clanks – add weight if appropriate or just a 30 sec hold
10x Atomic Sit up
X4 Rounds, rest as needed for form
Then:
4x250m Ski/row. Rest about 1 minute between rounds
Cool down with more mobility work