10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m tactical Lunge
Then:
5x SLSLDL (Per side)
8x Reverse Fly
X5 Rounds, Rest 1 minute between Rounds
Then:
10x Ball Slam
10x Strict Press
20x Bicycle (Total)
X4 Rounds, Rest as needed for form
Then:
3x500m sprint on machine of choice. 1:1 work/rest