Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 (Per side) KB up OH press Half Kneeling
Then:
6x Barbell Clean or KB Clean
6x Chest Press
6x Pullups
X4 Rounds, rest 1-2 minutes in between rounds
Then:
10x KTE or 10x Feet to Hands
30 sec Side plank hip lifts (Add stability ball between feet for challenge)
30 sec Swimmer
X5 Rounds, rest as needed to maintain form
Then:
5x 30 sec all out sprint/ 30 sec rest on machine of choice