Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL (Per side)
2×5 Pushups
Then:
5x (Per side) Skaters Lunge with landmine
15m Seated Sled/KB pull
X5 Rounds, rest 1 minute between rounds
Then:
10x Weighted situp/GHD
10x Kayaker
10x Pushups
10x Clanks (Per side)
X4 Rounds, rest as needed
Then:
8x 20 sec sprint/10 sec rest on machine of choice
Then:
Cool down + stretch