10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Push Up
x 5
Cool Down plus mobility work