10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 SOTS press w/PVC
2 x 8 goblet squats, deep with hip opening, focus on posture
Then:
Warm up to heavy Back Squat (for 5 reps)
then:
5 x 5 Back Squats
Rest 90-120 sec between sets
During rest, complete 5x Box Jumps
Then:
5x Pull Over (heavy)
8x Floor Press (heavy)
10x Windshield Wipers (total so 5 each side)
x 5, rest as needed
Then:
1000m for time
Cool Down with mobility