10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber
rest 60 secs
x 6
Then:
3x Strict Press
5x Body Row
15m Bear Crawl
x 6
If time:
3x 500m interval 1:1 work rest
Cool Down