10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 KB up half kneeling OH press
2×10 Frog Hops
Then:
5x Pushpress
20x Whip Smash or 10x KB swing – if larger class
X5 Rounds, rest as needed
Then:
10-1/1-10 ladder of
Goblet Squats
GHD or weighted Sit ups
10/1,9/2, 8/3…one time down ladder
Then:
30-20-10 Calories at Machine of choice 1:1 work rest
Cool down with more mobility work