10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work