10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Goblet Squat
Then:
5x Dynamic back squat with chains (Pause at 1/4, 1/2 and 3/4 of the way down. Accelerate up)
10x Lateral hops over bosu, parralettes or lines.
X5 Rounds, rest as needed
Then:
60m Farmers carry
30m Rock Carry
15m Sled/KB pull – can be standing, seated, plank
X4 Rounds. Rest as needed for form
Then:
1000m Ski/Row for time, or 50 cal airdyne
Cool down with more mobility work