10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×6 Deep hip opening Goblet Squats
2×10 pushpress
Then:
5x (Heavy) front squat
250m sprint on machine of choice
60 sec rest
X3 Rounds, rest as needed for form
Then:
5x (Heavy) Strict press
500m sprint on machine of choice
60 sec rest
X3 Rounds, rest as needed for form
Then:
3x 30 sec sit up + 30 sec kayaker + 30 sec side plank (Both sides) + 30 sec rest
Cool down with more mobility work