Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×5 Reverse Fly
Then:
5x KB Swing
10x (Per side) Kayaker with weight
X5 Rounds, rest 1-2 minutes between rounds
Then:
5x (per side) Lunge to OH press with Landmine
60m Farmers Carry
30m Rock Carry
X5 Rounds, rest as needed
Then:
3x 250m Sprint at Machine of choice. 1:1 work/rest.
Cool down + stretch