Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
Then:
5x Headcutters
8x Body Rows
X5 Rounds. Rest 1 minute in between rounds
Then:
10—1 Chest press ladder
10x Core of choice in between “rungs” of ladder:
Landmine twist, KTE, Plank shoulder tap, Sit ups, Kayaker, Side Plank w its hip lift lower, WW, etc…
Then:
4x250m Sprint at machine of choice. 1:1 work/rest
Then:
Cool down/stretch