10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 high knee march
2×5 Single KB OH Press
Then:
10x Box Jumps
2x RMM
8x Box Jumps
4x RMM
6x Box Jumps
6x RMM
4x Box Jumps
8x RMM
(Decrease weight on RMM as reps increase as needed)
Then:
12x Med ball sit toss
10x Russian twist with Landmine
60 sec OH plate hold
X4
Then:
1000m Ski/Row for time Machine of choice