10:00 Warmup on Machine of Choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Frog Hops
2×5 Reverse Fly
Then:
5x (Heavy) KB Swing
5x Pull ups
X5 Rounds, Rest about 1 minute between rounds
Then:
10—1 Ladder of:
Chest Press
Dips
(10/1, 9/2, 8/3, etc)
Then:
4x250m sprint on machine of choice.
1:1 work/rest
Then –
Cool down / stretch