10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3×6 Goblet squat
2×10 Pushpress
Then:
5x (Heavy) Goblet Squat. (Add bosu ball for challenge)
3x Pullup
X5 Rounds
Then:
8x Pushpress
10x Bent over row
10x Clanks (Per side. Add plate on hip for challenge)
X5 Rounds, Rest as needed for form
Then:
8x 20 sec hard/10 sec easy on machine of Choice.