10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Strict OH Press KB up half kneeling
Then:
On the minute of:
10x Deadlift
10x Pushpress
10x Ball Slams
10x GHD Situp/Weighted Setup
X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest time)
Then:
10—1 Burpee/Dip Ladder
(10/1, 9/2, 8/3, Etc)
Then:
8×20 sec Sprint all out machine/10 sec rest.