10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×5 (Per side) KB press and stretch
Then:
5x Clean and Press (KB or BB) or Headcutter
20x Kayakers (Total)
X5 Rounds, rest as needed.
Then:
10x Weighted Walking Lunge
30 sec (Per side) Side Plank hip lift
5x Pushup
X5 Rounds, rest as needed for form
Then:
8×20 sec hard/10sec easy machine of choice
Cool down with more mobility work